OSCAR’s STRENGHT TRAINING

Entrenamiento de fuerza para 5 días a la semana

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Week 1

Week 2

Week 3

Week 4

Día de pierna focalizando la parte anterior.

Wall Sit

Dead Bug

Squat (Barbell)

Split Squat (Dumbbell)

Single Leg Romanian Deadlift

Step-Up (Weighted)

Standing Calf Raise

LEG DAY

Día de trabajo de empujes focalizado en pecho y hombro.

Plank

Push Up

Incline Bench Press (Dumbbell)

Push Press (Barbell)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Front Raise

PUSH DAY

Glute Bridge Hold

Reverse Plank

Deadlift (Barbell)

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Kettlebell Swing

Lateral Lunge

Lateral Banded Walk

Up Down Plank

Pull-Up (Band)

Barbell Row

Lat Pulldown

Seal Row

Face Pull

Bicep Curl (Dumbbell)

Inchworm

Inverted Row

Renegade Row

Around The World

Front Squat (Dumbbell)

Squat Thruster

Seated Shoulder Press (Dumbbell)

Narrow Push Up

Deficit Push Up

Deadlift (Dumbbell)

Leg Extension

Dumbbell Row

Pallof Press

Wall Press Dead Bug

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