The day all back, biceps, legs

If you’re lucky enough to have enough time to go to the gym and want to use it well, we propose a routine that will require much but whose results can be seen in a very short time we call all day. It is not, of course, to carry out each and every one of the exercises corresponding to full muscle groups, but choose three of these groups and combine them in a single session.

We must consider the following guidelines

1) Make only 3 sets of each exercise. More series would be too.

2) Make three to four exercises per muscle group. If you feel that four is too much for you, eliminating the last of the list of each of the muscle groups, because in general it is the mildest.

3) Rest a minute enter series and at least three minutes between exercises. Lies about three or four minutes between muscle groups.

4) Do not go to the gym without having eaten a full one hour before intake.

5) Drink plenty of water during the session. You’ll need.

Back

Stretching back

Back exercises

1) Pulldown with pronated grip

1 set of heating x 15 reps with low weight.

2 sets x 12 repetitions with moderate weight.

1 set x 10 reps with weight slightly higher.

2) Pulldown with triangle

2 sets x 12 repetitions with moderate weight.

1 set x 10 reps with weight slightly higher.

3) barbell row

2 sets x 12 repetitions with moderate weight.

1 set x 10 reps with weight slightly higher.

4) lumbar Hyperextensions

2 sets x 12 repetitions without added weight.

1 set x 10 reps with low weight to moderate.

Stretches back (end).

Biceps

Stretches Bicep

Biceps exercises

1) alternating dumbbell Curls

1 set of heating x 15 repetitions per arm dumbbell very low weight.

2 sets x 12 repetitions per arm with moderate weight dumbbell.

1 set x 10 reps with weight slightly higher.

2) Barbell Curls

1 set x 15 reps without weight (single bar).

2 sets x 12 repetitions with moderate weight.

1 set x 10 reps with weight slightly higher.

3) Dumbbell Curls concentrates

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with weight slightly higher.

4) Curls with a barbell or dumbbell preacher

2 sets x 12 reps each with barbell or dumbbells with moderate weight

1 set x 10 reps with weight slightly higher

Stretches biceps (end)

Legs

initial stretching.

1) Camilla (extensions) of femoral

2 sets x 12 repetitions with moderate weight.

1 set x 10 reps with weight slightly higher.

2) Lunges

2 sets x 12 repetitions with moderate weight dumbbell.

1 set x 10 reps with weight slightly higher.

3) Chair adductor / abductor

2 sets x 12 repetitions for each muscle with moderate weight.

1 set x 10 reps with moderate weight for each muscle.

4) Elevations twins to one or two legs, 3 sets for 8-10 reps.

5) Elevations sitting twins, 3 sets for 8-10 reps.

final stretch.