En forma a los 50

Get ready to redefine your fitness journey with "En forma a los 50," a tailored 12-week program designed specifically for those looking to enhance their strength and vitality. Committing to just four days a week, you'll engage in a balanced mix of push and pull workouts, focusing on essential movements like dumbbell presses, rows, and curls. Each session is crafted to build muscle, improve endurance, and boost your overall well-being, all within the comfort of your garage gym. Embrace this opportunity to elevate your fitness and feel stronger than ever!

Ganar masa muscular y perder grasa simultáneamente (recomposición corporal) es un objetivo ambicioso pero alcanzable, especialmente si tienes experiencia previa.

Organización Semanal Sugerida
Lunes: Pecho, Hombro y Tríceps
Martes: Descanso activo (caminata suave) o total
Miércoles: Espalda y Bíceps
Jueves: Descanso activo o total
Viernes: Piernas y Core +
Sábado : VO2Max
y Domingo: Descanso total o actividad ligera que disfrutes.
Recuerda que la progresión es clave, y la escucha a tu cuerpo es lo más importante,

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

French Press

Push day

Seated Row (Cable)

Wide Grip Lat Pulldown

Dumbbell Row

Bicep Curl (Dumbbell)

Bayesian Curl

Pull day

Goblet Squat

Romanian Deadlift (Dumbbell)

Lunge (Dumbbell)

Kettlebell Swing

Standing Calf Raise

Plank

Legs & Core

Treadmill

Treadmill Walk for VO2 Max 

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