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Programa de ejercicio moderado

Rapid Fire 4 X Week

Modero    16 semanas   64 ejercicios Promedio de 23 min

Áreas objetivo: Mantenerse en forma, Desarrollar músculo, Mejorar resistencia, Mejorar flexibilidad

Equipo: Wall, Dumbbells, Kettlebells, Exercise Mat, Bench, Resistance Bands, Barbell, Chair

Esteve K
 		    Añadido por Esteve K
Rapid Fire 4 X Week
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Descripción

Intended for middle aged like myself but fairly intense program for any age group. 4 x a week, roughly 30 mins a workout. Simple exercises mostly anyone can do, designed to avoid risky, complicated moves or actions that cause injury. Can be done at home easily, need weight bench, some weights. This is a 16 week program!!!! Focus on completing each and every rep with proper form and controlled movements and use weight that can be challenging but done properly (or lower weight). Form > heavy weights. You will see results !!!!!!

Calendario
D L M M J V S
1 2 3 4 5 6 7 Day 7: "Starter - Eccentric Arms"
8 Day 8: "Starter - Concentric Shoulders And Core" 9 Day 9: "Starter - Lower" 10 11 Day 11: "Starter - Bench Day" 12 13 14 Day 14: "Starter - Eccentric Arms"
15 Day 15: "Starter - Concentric Shoulders And Core" 16 Day 16: "Starter - Lower" 17 18 Day 18: "Starter - Bench Day" 19 20 21 Day 21: "Starter - Eccentric Arms"
22 Day 22: "Starter - Concentric Shoulders And Core" 23 Day 23: "Starter - Lower" 24 25 Day 25: "Starter - Bench Day" 26 27 28 Day 28: "Starter - Eccentric Arms"
29 Day 29: "Starter - Concentric Shoulders And Core" 30 Day 30: "Starter - Lower" 31 32 Day 32: "Starter - Bench Day" 33 34 35 Day 35: "Supersets - Back And Core"
36 Day 36: "Supersets - Lower And Shoulder" 37 Day 37: "Supersets - Chest And Bicep" 38 39 Day 39: "Supersets - Lower And Tricep" 40 41 42 Day 42: "Supersets - Back And Core"
43 Day 43: "Supersets - Lower And Shoulder" 44 Day 44: "Supersets - Chest And Bicep" 45 46 Day 46: "Supersets - Lower And Tricep" 47 48 49 Day 49: "Supersets - Back And Core"
50 Day 50: "Supersets - Lower And Shoulder" 51 Day 51: "Supersets - Chest And Bicep" 52 53 Day 53: "Supersets - Lower And Tricep" 54 55 56 Day 56: "Supersets - Back And Core"
57 Day 57: "Supersets - Lower And Shoulder" 58 Day 58: "Supersets - Chest And Bicep" 59 60 Day 60: "Supersets - Lower And Tricep" 61 62 63 Day 63: "Grind - The Straightener"
64 Day 64: "Grind - Shoulder And Bicep" 65 Day 65: "Grind - Legs" 66 67 Day 67: "Grind - Tri/Chest" 68 69 70 Day 70: "Grind - The Straightener"
71 Day 71: "Grind - Shoulder And Bicep" 72 Day 72: "Grind - Legs" 73 74 Day 74: "Grind - Tri/Chest" 75 76 77 Day 77: "Grind - The Straightener"
78 Day 78: "Grind - Shoulder And Bicep" 79 Day 79: "Grind - Legs" 80 81 Day 81: "Grind - Tri/Chest" 82 83 84 Day 84: "Grind - The Straightener"
85 Day 85: "Grind - Shoulder And Bicep" 86 Day 86: "Grind - Legs" 87 88 Day 88: "Grind - Tri/Chest" 89 90 91 Day 91: "The Finish Line - Push Up Insanity"
92 Day 92: "The Finish Line - Single Leg" 93 Day 93: "The Finish Line - The B Supersets" 94 95 Day 95: "Starter - Shredder (Lower)" 96 97 98 Day 98: "The Finish Line - Push Up Insanity"
99 Day 99: "The Finish Line - Single Leg" 100 Day 100: "The Finish Line - The B Supersets" 101 102 Day 102: "Starter - Shredder (Lower)" 103 104 105 Day 105: "The Finish Line - Push Up Insanity"
106 Day 106: "The Finish Line - Single Leg" 107 Day 107: "The Finish Line - The B Supersets" 108 109 Day 109: "Starter - Shredder (Lower)" 110 111 112 Day 112: "The Finish Line - Push Up Insanity"
113 Day 113: "The Finish Line - Single Leg" 114 Day 114: "The Finish Line - The B Supersets" 115 116 Day 116: "Starter - Shredder (Lower)" 117 118 119
Equipo recomendado

Para hacer este programa en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

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Completado por

Esteve K

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