TORSO-PIERNA

Strength and Conditioning

4 weeks / 3 days per week

This is my routine to work on technique in the main exercises. It is a four-week base with three sessions per week, except for the leg exercises, which in this phase I work on once a week, the rest of the exercises have a frequency of 2. I include those exercises by muscle group that work well for me, in my routine I do not include the Barbell Squat (mainly due to my age) and instead I practice the Horizontal Press.

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Week 1

Day 1

Jalon al Pecho Polea Alta

Main
5 x 4 reps

Remo Sentado (Maquina)

Supplemental
5 x 4 reps

Press Banca Inclinado

Supplemental
5 x 4 reps

Elevaciones Laterales (Maquina)

Assistance

15 reps

12 reps

10 reps

8 reps

Press Francés

Assistance

12 reps

10 reps

8 reps

6 reps

Triceps en Polea Alta con Barra

Assistance

15 reps

12 reps

10 reps

8 reps

Day 2

Peso Muerto Rumano

Supplemental
5 x 4 reps

Prensa de Pierna Horizontal

Main
5 x 4 reps

Abduccion de Cadera (Abrir)

Assistance
3 x 15 reps

Aduccion de Cadera (Cerrar)

Assistance
3 x 15 reps

Extension de Rodilla Sentado

Assistance

15 reps

12 reps

10 reps

8 reps

Elevacion de Talones (Pierna Estirada)

Assistance

15 reps

12 reps

10 reps

Encogimiento Abdominal (Maquina)

Assistance
3 x 15 reps

Day 3

Press Banca

Main
5 x 4 reps

Pec Deck Fly (Machine)

Supplemental
5 x 4 reps

Remo en Barra

Supplemental
5 x 4 reps

Press Militar (Maquina)

Assistance

15 reps

12 reps

10 reps

Curl Martillo (Mancuernas)

Supplemental
5 x 4 reps

Curl de Biceps (Barra Z)

Assistance

12 reps

10 reps

8 reps

6 reps

Week 2

Day 1

Jalon al Pecho Polea Alta

Main
5 x 4 reps

Remo Sentado (Maquina)

Supplemental
5 x 4 reps

Press Banca Inclinado

Supplemental
5 x 4 reps

Elevaciones Laterales (Maquina)

Assistance

15 reps

12 reps

10 reps

8 reps

Press Francés

Assistance

12 reps

10 reps

8 reps

6 reps

Triceps en Polea Alta con Barra

Assistance

15 reps

12 reps

10 reps

8 reps

Day 2

Peso Muerto Rumano

Supplemental
5 x 4 reps

Prensa de Pierna Horizontal

Main
5 x 4 reps

Abduccion de Cadera (Abrir)

Assistance
3 x 15 reps

Aduccion de Cadera (Cerrar)

Assistance
3 x 15 reps

Extension de Rodilla Sentado

Assistance

15 reps

12 reps

10 reps

8 reps

Elevacion de Talones (Pierna Estirada)

Assistance

15 reps

12 reps

10 reps

Encogimiento Abdominal (Maquina)

Assistance
3 x 15 reps

Day 3

Press Banca

Main
5 x 4 reps

Pec Deck Fly (Machine)

Supplemental
5 x 4 reps

Remo en Barra

Supplemental
5 x 4 reps

Press Militar (Maquina)

Assistance

15 reps

12 reps

10 reps

Curl Martillo (Mancuernas)

Supplemental
5 x 4 reps

Curl de Biceps (Barra Z)

Assistance

12 reps

10 reps

8 reps

6 reps

Week 3

Day 1

Jalon al Pecho Polea Alta

Main
5 x 4 reps

Remo Sentado (Maquina)

Supplemental
5 x 4 reps

Press Banca Inclinado

Supplemental
5 x 4 reps

Elevaciones Laterales (Maquina)

Assistance

15 reps

12 reps

10 reps

8 reps

Press Francés

Assistance

12 reps

10 reps

8 reps

6 reps

Triceps en Polea Alta con Barra

Assistance

15 reps

12 reps

10 reps

8 reps

Day 2

Peso Muerto Rumano

Supplemental
5 x 4 reps

Prensa de Pierna Horizontal

Main
5 x 4 reps

Abduccion de Cadera (Abrir)

Assistance
3 x 15 reps

Aduccion de Cadera (Cerrar)

Assistance
3 x 15 reps

Extension de Rodilla Sentado

Assistance

15 reps

12 reps

10 reps

8 reps

Elevacion de Talones (Pierna Estirada)

Assistance

15 reps

12 reps

10 reps

Encogimiento Abdominal (Maquina)

Assistance
3 x 15 reps

Day 3

Press Banca

Main
5 x 4 reps

Pec Deck Fly (Machine)

Supplemental
5 x 4 reps

Remo en Barra

Supplemental
5 x 4 reps

Press Militar (Maquina)

Assistance

15 reps

12 reps

10 reps

Curl Martillo (Mancuernas)

Supplemental
5 x 4 reps

Curl de Biceps (Barra Z)

Assistance

12 reps

10 reps

8 reps

6 reps

Week 4

Day 1

Jalon al Pecho Polea Alta

Main
5 x 4 reps

Remo Sentado (Maquina)

Supplemental
5 x 4 reps

Press Banca Inclinado

Supplemental
5 x 4 reps

Elevaciones Laterales (Maquina)

Assistance

15 reps

12 reps

10 reps

8 reps

Press Francés

Assistance

12 reps

10 reps

8 reps

6 reps

Triceps en Polea Alta con Barra

Assistance

15 reps

12 reps

10 reps

8 reps

Day 2

Peso Muerto Rumano

Supplemental
5 x 4 reps

Prensa de Pierna Horizontal

Main
5 x 4 reps

Abduccion de Cadera (Abrir)

Assistance
3 x 15 reps

Aduccion de Cadera (Cerrar)

Assistance
3 x 15 reps

Extension de Rodilla Sentado

Assistance

15 reps

12 reps

10 reps

8 reps

Elevacion de Talones (Pierna Estirada)

Assistance

15 reps

12 reps

10 reps

Encogimiento Abdominal (Maquina)

Assistance
3 x 15 reps

Day 3

Press Banca

Main
5 x 4 reps

Pec Deck Fly (Machine)

Supplemental
5 x 4 reps

Remo en Barra

Supplemental
5 x 4 reps

Press Militar (Maquina)

Assistance

15 reps

12 reps

10 reps

Curl Martillo (Mancuernas)

Supplemental
5 x 4 reps

Curl de Biceps (Barra Z)

Assistance

12 reps

10 reps

8 reps

6 reps

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