Three muscles at the gym: back, biceps, legs

Combine back, biceps and legs in one session paracer too, but not if we have a good plan of exercise and enough rest between sets. The reason why we can train three different muscle groups is that in this particular case, are united in what we call convergent functions. This name corresponds to muscle groups that perform similar functions: both back and biceps whose function pull, while the pectorals, shoulders and triceps push. The legs are members of locomotion, but they may be included in this list because they are part of the lower body and can be combined with greater freedom.

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.

Back exercises

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.

This list of exercises can be shortened: if you find it too strenuous, just remove an exercise payroll. (Preferably the latter). If you do that, you can balance the intensity shortening rest periods. In that case your routine will look like a circuit, but will be more oriented to building muscle mass than muscle definition. It may be useful for both purposes, but we recommend putting it into practice especially when you find yourself going through a training plateau.