rutina clear muscle
DESCRIPTION
Rutina Clear MuscleTRANSCRIPT
Week 1MONDAY (Hypertrophy)Set #1Set #2Set #3
Sentadillas con barra larga 3 sets of 12 reps
Press banca pecho 3 sets of 12 reps
Peso muerto convencional 3 sets of 12 reps
Pull Ups pecho abierto / Fondos (Superserie) 3 sets of 12 reps
Remo con barra 3 sets of 12 reps
Press hombros elevacin de mancuernas 3 sets of 12 reps
Curl de bceps barra zeta / Extensin de trceps con soga (Superserie) 3 sets of 12 reps
NOTES
*60 second timed restRM Rep max (to failure)
WEDNESDAY(Power): Use 40% Of 1RMSet #1Set #2Set #3Set #4Set #5
Sentadillas 5 sets of 5 reps
Press banca pecho 5 sets of 5 reps
Peso muerto convencional 5 sets of 5 reps
NOTES
*3 minute timed rest
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 5 reps
Barbell Bench Press 5 sets of 5 reps
Conventional Deadlifts 3 sets of 5 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 5 reps
Overhand Bent Over Row 3 sets of 5 reps
Dumbbell Shoulder Press 3 sets of 5 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 5 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard#sthash.TFcnkWgk.dpuf
Week2MONDAY (Hypertrophy)Set #1Set #2Set #3
High Bar Close Stance Squats 3 sets of 10 reps
Barbell Bench Press 3 sets of 10 reps
Conventional Deadlifts 3 sets of 10 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 10 reps
Overhand Bent Over Row 3 sets of 10 reps
Dumbbell Shoulder Press 3 sets of 10 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 10 reps
NOTES
*60 second timed rest
WEDNESDAY(Power): Use 50% Of 1RMSet #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Deadlifts (Conventional style) 5 sets of 4 reps
NOTES
*3 minute timed rest
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Conventional Deadlifts 3 sets of 4 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 4 reps
Overhand Bent Over Row 3 sets of 4 reps
Dumbbell Shoulder Press 3 sets of 4 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 4 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week2/#sthash.wSED0I77.dpuf
Week3MONDAY (Hypertrophy)Set #1Set #2Set #3
High Bar Close Stance Squats 3 sets of 10 reps
Barbell Bench Press 3 sets of 10 reps
Conventional Deadlifts 3 sets of 10 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 10 reps
Overhand Bent Over Row 3 sets of 10 reps
Dumbbell Shoulder Press 3 sets of 10 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 10 reps
NOTES
*60 second timed rest
WEDNESDAY(Power): Use 50% Of 1RMSet #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Deadlifts (Conventional style) 5 sets of 4 reps
NOTES
*3 minute timed rest
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Conventional Deadlifts 3 sets of 4 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 4 reps
Overhand Bent Over Row 3 sets of 4 reps
Dumbbell Shoulder Press 3 sets of 4 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 4 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week3/#sthash.0oxz3o55.dpuf
Week4MONDAY (Hypertrophy)Set #1Set #2Set #3
High Bar Close Stance Squats 3 sets of 8 reps
Barbell Bench Press 3 sets of 8 reps
Conventional Deadlifts 3 sets of 8 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 8 reps
Overhand Bent Over Row 3 sets of 8 reps
Dumbbell Shoulder Press 3 sets of 8 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 8 reps
NOTES
*120 second timed rest
WEDNESDAY(Power): Use 60% Of 1RMSet #1Set #2Set #3Set #4Set #5
Close Stance Squats 5 sets of 3 reps
Barbell Bench Press 5 sets of 3 reps
Deadlifts (Conventional style) 5 sets of 3 reps
NOTES
*3 minute timed rest
FRIDAY (Strength)Set #1Set #2Set #3
Close Stance Squats 3 sets of 1 rep
Barbell Bench Press 3 sets of 1 rep
Conventional Deadlifts 3 sets of 1 rep
NOTES
*5 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week4/#sthash.20DHgaPk.dpuf
Week5MONDAY (Hypertrophy)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 12 reps
Barbell Bench Press 3 sets of 12 reps
Sumo Deadlifts 2 sets of 12 reps
Conventional Deadlift 1 set of 12 reps**
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 12 reps
Underhand Bent Over Row 3 sets of 12 reps
Barbell Shoulder Press 3 sets of 12 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 12 reps
NOTES
*60 second timed rest**30 second timed rest
WEDNESDAY (Power/ Accommodating Resistance): 40% 1RM W/ BandsSet #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 3 reps
Barbell Bench Press 5 sets of 5 reps
Sumo Deadlifts 3 sets of 5 reps
Conventional Deadlifts 2 sets of 5 reps
NOTES
*3 minute timed rest.Use bands for accommodating resistance.
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 5 reps
Barbell Bench Press 5 sets of 5 reps
Sumo Deadlifts 2 sets of 5 reps
Conventional Deadlift 1 set of 5 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 5 reps
Underhand Bent Over Row 3 sets of 5 reps
Barbell Shoulder Press 3 sets of 5 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 5 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week5/#sthash.Xro9dGZy.dpuf
Week6MONDAY (Hypertrophy)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 10 reps
Barbell Bench Press 3 sets of 10 reps
Sumo Deadlifts 2 sets of 10 reps
Conventional Deadlift 1 set of 10 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 10 reps
Underhand Bent Over Row 3 sets of 10 reps
Barbell Shoulder Press 3 sets of 10 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 10 reps
NOTES
*60 second timed rest
WEDNESDAY (Power/ Accommodating Resistance): 50% 1RM W/ ChainsSet #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Sumo Deadlifts 3 sets of 4 reps
Conventional Deadlifts 2 sets of 4 reps
NOTES
*3 minute timed restUse chains for accommodating resistance.
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Sumo Deadlifts 2 sets of 4 reps
Conventional Deadlift 1 set of 4 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 4 reps
Underhand Bent Over Row 3 sets of 4 reps
Barbell Shoulder Press 3 sets of 4 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 4 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week6/#sthash.SMi6OBES.dpuf
Week7MONDAY (Hypertrophy)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 10 reps
Barbell Bench Press 3 sets of 10 reps
Sumo Deadlifts 2 sets of 10 reps
Conventional Deadlift 1 set of 10 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 10 reps
Underhand Bent Over Row 3 sets of 10 reps
Barbell Shoulder Press 3 sets of 10 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 10 reps
NOTES
*90 second timed rest
Wednesday (Power/ Accommodating Resistance): 55% 1RM W/ BandsSet #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 4 reps
Barbell Bench Press 5 sets of 4 reps
Sumo Deadlifts 3 sets of 4 reps
Conventional Deadlifts 2 sets of 5 reps
NOTES
*3 minute timed rest.Use bands for accommodating resistance.
FRIDAY (Strength)Set #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 3 reps
Barbell Bench Press 5 sets of 3 reps
Sumo Deadlifts 2 sets of 3 reps
Conventional Deadlift 1 set of 3 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 3 reps
Underhand Bent Over Row 3 sets of 3 reps
Barbell Shoulder Press 3 sets of 3 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 3 reps
NOTES
*3 minute timed rest
- See more at: http://international.muscletech.com/trainhard/phase1-week7/#sthash.DbKhfhFJ.dpuf
Week8MONDAY (Hypertrophy)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 8 reps
Barbell Bench Press 3 sets of 8 reps
Sumo Deadlifts 2 sets of 8 reps
Conventional Deadlift 1 set of 8 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 8 reps
Underhand Bent Over Row 3 sets of 8 reps
Barbell Shoulder Press 3 sets of 8 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 8 reps
NOTES
*120 second timed rest
WEDNESDAY(Power/ Accommodating Resistance): 60% 1RM W/ ChainsSet #1Set #2Set #3Set #4Set #5
Low Bar Slightly Wider than Shoulder Width Squats 5 sets of 3 reps
Barbell Bench Press 5 sets of 3 reps
Sumo Deadlifts 3 sets of 3 reps
Conventional Deadlifts 2 sets of 3 reps
NOTES
*3 minute timed restUse chains for accommodating resistance.
FRIDAY (Strength)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 1 rep
Barbell Bench Press 3 sets of 1 rep
Conventional Deadlift 3 sets of 1 rep
NOTES
*5 minute rest
- See more at: http://international.muscletech.com/trainhard/phase1-week8/#sthash.Sye5pOeL.dpuf
Week 9 & 10MONDAY (Hypertrophy)Set #1Set #2Set #3
High Bar Close Stance Squats 3 sets of 8 reps
Barbell Bench Press 3 sets of 8 reps
Conventional Deadlifts 3 sets of 8 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 8 reps
Overhand Bent Over Row 3 sets of 8 reps
Dumbbell Shoulder Press 3 sets of 8 reps
Standing Barbell Curls/ Rope Tricep Ext (Superset) 3 sets of 8 reps
NOTES
*60 second timed rest
TUESDAY (Hypertrophy)Set #1Set #2Set #3
Leg Press (Close Foot Placement) 3 sets of 8 reps
Incline Barbell Bench Press 3 sets of 8 reps
Military Press 3 sets of 8 reps
Supinated Pull Ups/Dips (Superset) 3 sets of 8 reps
Bent Over Row 3 sets of 8 reps
Hammer Curls/Close Grip Bench (Superset) 3 sets of 8 reps
NOTES
*60 second timed rest
WEDNESDAY (Hypertrophy)Set #1Set #2Set #3
Low Bar Slightly Wider than Shoulder Width Squats 3 sets of 12 reps
Barbell Bench Press 3 sets of 12 reps
Sumo Deadlifts 2 sets of 12 reps
Conventional Deadlift 1 set of 12 reps
Weighted Pull Ups/Weighted Dips (Superset) 3 sets of 12 reps
Underhand Bent Over Row3 sets of 12 reps
Barbell Shoulder Press 3 sets of 12 reps
Seated Dumbell Curls/ Skull Crushers (Superset) 3 sets of 12 reps
NOTES
*60 second timed rest
THURSDAY (Hypertrophy)Set #1Set #2Set #3
Leg Press (Wide Foot Placement) 3 sets of 12 reps
Incline Barbell Bench Press 3 sets of 12 reps
Military Press 3 sets of 12 reps
Supinated Pull Ups/Dips (Superset) 3 sets of 12 reps
Bent Over Row 3 sets of 12 reps
Hammer Curls/Close Grip Bench (Superset)3 sets of 12 reps
NOTES
*60 second timed rest
FRIDAY (Strength)Set #1Set #2Set #3
Squat 3 sets of 1 rep
Bench Press 3 sets of 1 rep
Conventional Deadlifts 3 sets of 1 rep
NOTES
*5 minute timed rest
SATURDAY (Wingates)
2 x 30 second wingates with 2 minute rest
- See more at: http://international.muscletech.com/trainhard/phase2/#sthash.yjPIIdE9.dpuf
Week11MONDAYSet #1Set #2Set #3Set #4Set #5
Squats 5 sets of 5 maximal intended velocity repetitions
Barbell Bench Press 5 sets of 5 maximal intended velocity repetitions
Deadlifts 5 sets of 5 maximal intended velocity repetitions
NOTES
*180 seconds timed restRM Rep max (to failure)40-60% 1 RM
WEDNESDAYSet #1Set #2Set #3
Squat 3 sets of 3-5 RM loads
Barbell Bench Press 3 sets of 3-5 RM loads
Deadlifts 1 set of 3-5 RM loads
Pull Ups/Dumbbell Shoulder Press (Superset) 1 set of 3-5 RM loads
Bent Over Row 1 set of 3-5 RM loads
Barbell Curls/ Triceps Extension (Superset) 1 set of 3-5 RM loads
NOTES
*240 seconds timed restRM Rep max (to failure)> 90 % 1 RM
FRIDAYSet #1Set #2Set #3Set #4Set #5
Squat 5 sets of 5 maximal intendedvelocity repetitions
Barbell Bench Press 5 sets of 5 maximal intended velocity repetitions
Deadlifts 5 sets of 5 maximal intendedvelocity repetitions
NOTES
*180 seconds timed restRM Rep max (to failure)40-60% 1RM
Week12MONDAYSet #1Set #2Set #3
Squat 3 sets of 3-5 RM loads
Barbell Bench Press 3 sets of 3-5 RM loads
Deadlifts 1 set of 3-5 RM loads
Pull Ups/Dumbbell Shoulder Press (Superset) 1 set of 3-5 RM loads
Bent Over Row 1 set of 3-5 RM loads
Barbell Curls/ Triceps Extension (Superset) 1 set of 3-5 RM loads
NOTES
*240 seconds timed restRM Rep max (to failure)> 90 % 1 RM
WEDNESDAYSet #1Set #2Set #3Set #4Set #5
Squat 5 sets of 5 maximal intended velocity repetitions
Bench Press 5 sets of 5 maximal intended velocity repetitions
Deadlift 5 sets of 5 maximal intended velocity repetitions
NOTES
*180 seconds timed restRM Rep max (to failure)40-60% 1RM
FRIDAYSet #1
Squat 3 Maximal Attempts (Highest Counted as 1RM)
Bench Press 3 Maximal Attempts (Highest Counted as 1 RM)
Deadlift 3 Maximal Attempts (Highest Counted as 1 RM)
NOTES
*5 minutes timed restRM Rep max (to failure)
- See more at: http://international.muscletech.com/trainhard/phase3/#sthash.KjX49aOo.dpuf