This week I only bring the routine to follow during the 6th week, we will progressively publish in the following sessions new tips and aspects to take into account in our training.
Routine
Remind you that if in two sessions in a row you could not with the pre-established weight, you will have to perform a download, explained in our 5th week of the Training Challenge.
Monday
- Jump or Overhead Squat or Dynamic Snatch Leg, 3 x 5 60 ”. The overhead squat and dynamic snatch leg are performed with the barbell alone, with no additional weight.
- Deep squats or deep front squats, 5 x 5 180 ”. With 2-3 kg more than last Thursday.
- Deadlift or Romanian Deadlift, 1 x 5 180 ”. The bar should start from a standing position on the floor in each repetition. With 2-3 kg more than last Thursday.
- Machine leg extensions, 3 x 10 60 ”.
- Unilateral Femoral Curl, 3 x 10 60 ”. Perform with one leg, starting with the “weak” leg.
- Cufflinks in machine, 4 x 15 60 ”.
- Squats without weight, 3 x 3 30 ”. This exercise is done without weight, but we will hold the deepest position for 10 seconds. The goal of this exercise is to finish by stretching your quadriceps.
Tuesday
- Throw ball overhead, 3 x 5 60 ”.
- Military press or standing behind neck press, 5 x 5 180 ”. With 5 kg more than last Tuesday.
- Bench press, 1 x 5 180 ”. With 3-4 kg less than last Friday.
- Unilateral Decline Dumbbell Bench Press, 3 x 10 60 ”. Perform with one arm, starting with the “weak” arm.
- Seated Barbell Bicep Curl Superset + High Pulley Extensions, 4 x 10 60 ”.
- Dumbbell + Birds Side Raise Superset, 3 x 10 60 ”.
- Chins or Supine chins or Chins concentric phase 2 hands and eccentric phase 1 hand, 3 x Fallo 90 ”. The last variant of pull-ups is for those who are capable of doing 20 or more pull-ups with their own weight, it consists of going up with both arms and, when letting yourself be overcome by the weight, doing it by releasing one hand. It is a brutal exercise for both arms and back.
Thursday
- Jump or Overhead Squat or Dynamic Snatch Leg, 3 x 5 60 ”.
- Deep squats or deep front squats, 5 x 5 180 ”. With 5 kg more than Monday.
- Deadlift or Romanian Deadlift, 1 x 5 180 ”. The bar should start from a standing position on the floor in each repetition. With 5 kg more than Monday.
- Strides 3 x 10 60 ”. Performing them with little weight, the main objective will be to maintain a good posture of the torso and to work the “core” to improve balance.
- Pulley hip pulls, 4 x 10 60 ”.
- Trunk hyperextensions, 4 x 15 60 ”.
Friday
- Plyometric pushups, 3 x 5 60 ”.
- Bench press, 5 x 5 180 ”. With 5 kg more than Tuesday.
- Seated pulley row or pulls behind the neck in high pulley, 4 x 8 90 ”’. Perform the positive phase of the movement (when you pull the weight towards you) very explosively.
- Funds in parallel, 3 x Fallo 90 ”.
- Seated Alternate Dumbbell Bicep Curl Superset + Pulley Tricep Extensions, 3 x 10 60 ”.
- Superset of Front Raises + Side Raises + Birds, 3 x 10 90 ”. Light weight but fast repetitions, small stimulus for the shoulders that also allows us to work on mobility.
