• Author / Uploaded
• Emanuel Xeneize

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RUTINAS VINTAGE GENETICS BRAZOS 1º (y hombros al final) Full workout Superset: Barbell Curl + Lying Tricep Extension (dumbbell) 1 warm-up set of 15 reps | 3 sets of 10 reps each Superset: Preacher Curl + V-bar Pushdown 3 sets of 10 reps each Superset: Alternating Dumbbell Curl + Triple Rope Tricep Set 3 sets of 10 reps, 30 reps triceps Superset: Concentration Curl + Overhead Tricep Extension (one-arm, cable) 3 sets of 10-12 reps each Side Lateral Raise (dumbbell) 3 sets of 15 reps each One-arm rear delt flyes (cable) 3 sets of 15-20 reps each Face-pulls 3 sets of 15 reps each BRAZOS 2º (y hombros al final) Rope Tricep Pushdown + Rope Tricep Extension + Alternating Dumbbell Curl 3 sets of 12 reps Close-grip Preacher Curl + Overhead Dumbbell Extension 3 sets of 12 reps Concentration Curl + Bench Dips 3 sets of 12 reps Rope Delt Row 3 sets of 15-25 reps Rope Ab Crunch 3 sets of 10-15 reps

ESPALDA 1º Lat Pulldown 5 sets of 12-4 reps T-bar Row 4 sets of 12-6 Bent Over Row 4 sets of 12-6 Straight-arm Pulldown 3 sets of 15 reps BICEPS 1º Ez-bar Curl 3 sets of 21 reps Incline Dumbbell Curl 3 sets of 10-12 reps Cable Curls 3 sets of 15 reps ESPALDA 2º Lat Pulldown 5 Pyramid sets of 12-4 reps T-bar Row 4 Pyramid sets of 12-6 Bent Over Barbell Row 3 Pyramid sets of 12-8 Dumbbell Row 3 sets of 10 reps Close-Grip Pulldown 3 Pyramid sets of 12-8 reps Dumbell Pullover 3 sets of 12-15 reps BICEPS 2º Close-Grip Bicep Curl (cable) 3 sets of 12-15 reps Cable Curl (one-arm) 3 sets of 15 reps

ESPALDA 3º Lat Pulldown (front) 4 sets of 12-10-8-6 reps Lat Pulldown (straight) 4 sets of 12-10-8-6 reps T-bar Row 4 sets of 15-12-10-8 reps Dumbell Pullover 3 sets of 15-12-10 reps BICEPS 3º Narrow-Grip EZ-Bar Curls 4 sets of 20 (warm up), 15, 12, 10 reps Incline Dumbbell Curls 3 sets of 12-10-10 reps Concentration Curl 3 sets of 15-12-10 reps ESPALDA 4º Lat Pulldown (maquina) 4 sets of 12-10-8-6 reps Lat Pulldown (front) 3 sets of 12-10-8 reps T-bar Row 4 sets of 12-10-8-6 reps Barbell Row 3 sets of 12-10-10 reps Seated Row 3 sets of 12-10-8 reps Rack Pull Shrugs 3 sets of 10-12 reps Face-Pulls + Shrugs 3 sets of 20-15-15 reps Dumbell Pullover 3 sets of 15-12-10 reps BICEPS 4º EZ-Bar Curls

3 sets of 15-12-12 reps Dumbbell Curls 3 sets of 12 reps Concentration Curls (polea) 3 sets of 15-12-12 reps Close-Grip Curls 3 sets of 15-12-12 reps ESPALDA 5º Lat Pulldown 5 sets of 15-12-10-8-6 reps T-Bar Row 4 sets of 15-12-10-8 reps Dumbbell Rows 3 sets of 15-12-10 reps Machine Rows 3 sets of 15-12-10 reps Machine Pull – Ups (agarre supino) 3 sets of 12-12-10 reps Standing Pullovers 3 sets of 20-15-12 reps

PECHO 1º Bench Press 5 Pyramid sets of 12-4 reps Decline Dumbbell Press 4 sets of 15-10 reps Decline Dumbbell Flyes 3 sets of 15-10 reps Incline Bench Press (wide-grip) 3 Pyramid sets of 12-8 reps Gironda Dips (Assisted) 3 sets of 15 reps Dumbell Pullover 3 sets of 15-10 reps Side Lateral Raise (Dumbbell) 3 sets of 15 reps Rope Tricep Pushdown 3 sets of 15 reps

PECHO 2º Bench Press 5 sets of 12-10-8-6-4 reps Incline Chest Press 4 sets of 15-12-10-8 reps Chest Fly Machine 3 sets of 12-10-8 reps Bodyweight Chest Dips 3 sets of 10 reps TRICEPS 1º Laying Tricep Extension 3 sets of 12-10-10 Bodyweight Tricep Presses 3 sets reps until failure Rope Tricep Pushdown 3 sets of 15-12-dropset reps

PECHO 3º (mezcla hombros) Bench Press 5 sets of 15-12-10-8-6 reps Incline Bench Press 4 sets of 15-12-10-8 reps Military Press 4 sets of 10-12 reps Dumbbell Flyes 3 sets of 15-12-10 reps Front Lateral Raise 3 sets of 10 reps each arm Upright Rows 3 sets of 12-15 reps Rear Delt + Shrug 4 supersets 10 reps each set Side Lateral Raise 3 sets of 12-15 reps each arm PECHO 4º Chest Press (máquina) 5 sets of 15-12-10-8-6 reps Incline Dumbbell Press 4 sets of 15-12-10-8 reps Dumbbell Flyes 3 sets of 15-12-10 reps Military Press 3 sets of 15-12-10 reps Dips 3 sets of 12-12-10 reps Standing Pullovers 3 sets of 20-15-12 reps

CUADRICEPS 1º (y gemelos al final) Back Squat 4 sets of 10 reps Hack Squat 4 sets of 10 reps Dumbbell Lunges 3 working sets of 20 reps Leg Extensions 3 sets of 10-15 reps Seated Calf Raise 5 sets of 10-15 reps CUADRICEPS 2º (y gemelos al final) Back Squat 5 sets of 10 reps / last rep to failure Hack Squat 4 sets of 10 reps / last rep to failure Hack Squat (duck stance) 4 sets of 12 reps Dumbbell Lunges 3 working sets of 8 reps each leg Leg Extensions 3 sets of 12 reps Adductor Machine 3 sets of 12-15 reps Donkey Calf Raise 5 sets of 21 reps