Rutina Sheiko (PRINCIPIANTES)

La rutina
El peso X inicial debe ser de un peso con el que se puedan hacer 10
repeticiones moderadamente fciles.
El desarrollo de un principiante es bastante rpido, el X peso adecuado para
una sesin de ejercicios puede que ya no sea adecuado en los siguientes
entrenamientos. En la prctica esto significa que debemos hacer un
calentamiento a una serie de 10 repeticiones que salgan moderadamente
fciles, y el peso de partida ser el peso x que mueves ese da. Lo mismo
ocurre con un los ejercicios de 4 series de 6 repeticiones. Estos ejercicios son
considerados adicionales (accesorios), as que calentaramos con una serie
de 6 repeticiones (en la que podramos hacer perfectamente 3-4 repeticiones
ms) y ese ser el peso que usemos en estos ejercicios

Semana 1
Da 1
1. Calentamiento, 15 minutos.
2. Aprendizaje del agarre a usar en sentadillas.
3. Aprendizaje de la posicin de la barra en la espalda para la ejecucin de
sentadillas.
4. Press de hombros de pie con mancuernas 4 series de 6 repeticiones (en
adelante 46).
5. Salto de longitud (partiendo de una posicin esttica) 10 repeticiones.

Da 2
1. Calentamiento, 15 minutos.

2. Consolidar habilidades con la posicin de la barra en la espalda durante las

sentadillas.
3. Aprender a coger la barra del rack y posicionarla en la espalda 43.
4. Elevaciones laterales con mancuernas 46.
5. 5 sprints de 30 metros.

Da 3
1. Calentamiento, 15 minutos.
2. Consolidar habilidades: salir y entrar del rack y colocar la barra en la espalda
43.
3. Aprender la tcnica de sentadilla con caja 55.
4. Aprender agarre en press banca.
5. Press Banca con mancuernas 46.
6. Saltos a una caja (jumps over box) 45.

Semana 2
Da 1
1. Calentamiento, 15 minutos.
2. Consolidar habilidades en la sentadilla con caja 55.
3. Aprender tcnica de press banca con agarre medio 54.
4. Aperturas con mancuernas 46.
5. Elevaciones laterales con mancuernas 46.
6. Salta de longitud (partiendo de posicin esttica) 10 repeticiones.

Da 2
1. Calentamiento, 15 minutos.
2. Consolidar habilidades: Press banca con agarre medio 54.
3. Remo sentado 56.
4. Curl alterno de Bceps con mancuernas 56.
5. Un partido de Ftbol de 30 minutos.

Da 3
1. Calentamiento, 15 minutos.
2. Aprendizaje de agarre en peso muerto 32.
3. Aprender posicin de inicio en peso muerto 43.
4. Press Banca con mancuerna 46.
5. Saltos sobre caja 44.

Semana 3
Da 1
1. Calentamiento, 15 minutos.
2 Box squat (altura de la caja debe ser un poco ms alta que las rodillas). 15
con x kg, y luego 45 con x+5 kg.
3. Press de hombros con mancuernas (alterno) 46.
4. Aperturas con mancuernas 48.
5. Triple salto a la longitud de un lugar (sin correr) 53.

Da 2
1. Calentamiento, 15 minutos.
2 Consolidar habilidades: Press de banca con agarre medio 15 con x kg, y
luego 45 con x+5 kg.
3. Dominadas 46.
4. Elevaciones frontales con mancuernas 48.
5. Abdominales (tumbado en banco inclinado) 38.

Da 3
1. Calentamiento, 15 minutos.
2. Consolidar habilidades: conseguir la posicin de inicio en peso muerto 43.
3. Aprendizaje peso muerto desde cajas (la posicin de inicio de la barra debe
ser 5-7 cm por encima de las rodillas) 15 con x kg y luego 34 con x+5
kg.
4. Jalones en polea 46.
5. Press de hombros de pie con mancuernas (alternativamente) 45.
6. Un partido de ftbol.

Semana 4
Da 1
1. Calentamiento, 15 minutos.
2 Box squat (altura de la caja al nivel de las rodillas) 14 con x kg, y luego
45 con x+10 kg.
3. Press banca con mancuernas 56.
4. Aperturas con mancuernas 48.

5. Elevaciones laterales con mancuernas 46.

Da 2
1. Calentamiento, 15 minutos.
2. Press de banca con agarre medio: 14 con x kg, y luego 43 con x+10
kg.
3. Remo sentado 46.
4. Press Francs 48.
5. Abdominales (elevacin de las piernas colgado) 46.

Da 3
1. Calentamiento, 15 minutos.
2. Peso muerto de las cajas (la posicin inicial a 5-7 cm por encima de las
rodillas) 14 con x kg y luego 14 con x+5kg, y luego 43 con x+10 kg.
3. Press de hombros inclinado (banco a 45 grados), 23 con xkg y luego 33
con x+5 kg.
4. Elevaciones frontales con mancuernas de pie 46.
5. Buenos das sentados 44.
6. 5 series de sprints de 30 metros.

Beginner Program mes 2

on: June 19, 2014, 05:55:26 PM

The weights follow the same ideas outlined in the beginner program that precedes this one. This
one is meant to be done after you have already received basic instruction in the lifts. When you
reach the end of this program test your maxes and move on to a percentage based program.
Week 1
1st Day (Monday)

1. Box squat
Xkg 6 reps 2 sets
Xkg +10kg 5 reps 6 sets
(42)
2. Dumbbell bench
8 reps 6 sets
(48)
3. Dumbbell Flies
10 reps 5 sets
(50)
4. Pull ups or Pull downs
6 reps 6 sets
(36)
5. Hanging leg raises
8 reps 5 sets
(40)

3rd Day (Wednesday)

1. Incline bench
Xkg 4 reps 2 sets
Xkg +5kg 4 reps 5 sets
(28)
2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)
3.Deadlift from pins (bar should 1-2 below the knee cap)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets

(40)
4. Lunges
5 reps each leg for 5 sets.
(25)
5. Hyperextension
10 reps 4 sets
(40)

5th Day (Friday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)
2. Bench (close grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +5kg 6 reps 2 sets
Xkg +10kg 5 reps 5 sets
(43)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Seated good mornings
5 reps 5 sets
(25)
5. Sport games ( G.P.P )
30 minutes (football, basketball, tennis, etc.)

Week 2

1st Day (Monday)

1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)
2. Seated barbell press (behind the neck)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
5. Hyperextension
10 reps 4 sets
(40)

3rd Day (Wednesday)

1. Deadlift from pins (bar is set 1- 2 above knee level)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(38)
2. Incline bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets

(35)
3. Tricep pushdowns
10 reps 5 sets
(50)
4. Stiff leg deadlift
6 reps 5 sets
(30)
5. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets
(48)
6. Hanging leg raises
10 reps 4 sets
(40)

5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)
2. Bench press (average grip)
Xkg 5 reps 1 set
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)

4. Dips
8 reps 5 sets
(40)
5. Seated good mornings
5 reps 5 sets
(25)
6. Sport games ( G.P.P.)
30-45 minutes

Week 3
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(40)
2. Bench press (average grip)
Xkg 8 reps 1 set
Xkg +5kg 6 reps 1 set
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(34)
3. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
4. Leg Press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 1 set
Xkg +20kg 6 reps 5 sets
(46)

5. Standing good mornings

5 reps 5 sets
(25)

3rd Day (Wednesday)

1. Deadlift to the knees
Xkg 5 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 6 sets
(39)
2. Dips (with weight)
6 reps 6 sets
(36)
3. Tricep pushdowns
10 reps 5 sets
(50)
4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the hip joint
is lower than the knee joint.)
5 reps 5 sets
(25)
5. Hanging leg raises
10 reps 4 sets
(40)

5th Day (Friday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets

(41)
2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 5 sets
(36)
3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
4. Tricep pushdowns
10 reps 5 sets
(50)
5. Straight leg sit ups
10 reps 5 sets
(50)
6. Sport games (G.P.P)
30 minutes

Week 4
1st Day (Monday)
1. Squat (no box)
8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 5 sets
(45)
2. Bench Press (average grip)
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(40)

3. Dips
8 reps 5 sets
(40)
4. Leg Press
8 reps 5 sets
(40)
5. Seated good mornings
5 reps 5 sets
(25)

3rd Day (Wednesday)

1. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 4 reps 5 sets
(31)
2. Deadlift From Pins (bar located 1-2 below the knee)
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 4 sets
(30)
3. Stiff leg deadlifts
6 reps 5 sets
(30)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Kettle ball squats

6 reps 6 sets
(25)

5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 6 reps 5 sets
(42)
2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +20kg 4 reps 5 sets
(40)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Pushups (hands wider than shoulders)
8 reps 5 sets
(40)
5. Straight leg sit ups
10 reps 4 sets
(40)
6. Hanging leg raises
10 reps 3 sets
(30)

Week 5
1st Day (Monday)

1. Box squat
Xkg 6 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +20kg 5 reps 4 sets
(32)
2. Bench Press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 4 reps 5 sets
(34)
3. Pushups (hands wider than shoulders)
6 reps 5 sets
(30)
4. Squat
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +15kg 5 reps 4 sets
(31)
5. Hanging leg raises
10 reps 4 sets
(40)

3rd Day (Wednesday)

1. Deadlift
Xkg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 4 reps 5 sets
(38)
2. Bench Press (narrow grip, index finger on the smooth)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 5 sets

(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Kettle ball squats
5 reps 5 sets
(25)
5. Hyperextension
8 reps 4 sets
(32)

5th Day (Friday)

1. Incline bench (average grip)
4 reps 5 sets
(20)
2. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 4 reps 2 sets
Xkg +25kg 3 reps 3 sets
(28)
3. Bench press
Xkg 5 reps 1 set
Xkg +10kg 5 reps 1 set
Xkg +20kg 5 reps 5 sets
(35)
4. Leg press
Xkg 8 reps 1 set
Xkg +10kg 8 reps 2 sets
Xkg +15kg 8 reps 4 sets

(56)
5. Sport games (G.P.P)
30-40 minutes

Week 6
1st Day (Monday)
1. Squat (no box)
Xkg 5 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 2 sets
Xkg +30kg 2 reps 3 sets
(21)
2. Bench Press
Xkg 6 reps 1 set
Xkg +10kg 5 reps 1 sets
Xkg +20kg 4 reps 1 set
Xkg +25kg 3 reps 4 sets
(27)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Hanging leg raises
10 reps 4 sets
(40)

3rd Day (Wednesday)

1. Deadlift (standing on blocks 3-4)
Xkg 4 reps 2 sets
Xkg +10kg 3 reps 4 sets
(20)

2. Seated barbell press (behind the neck)

Xkg 5 reps 1 sets
Xkg +5kg 4 reps 5 sets
(25)
3. Dips
5 reps 5 sets
(25)
4. Deadlift from pins (pins are located 1-2 below the knee)
Xkg 4 reps 1 set
Xkg +10kg 4 reps 1 set
Xkg +20kg 3 reps 4 sets
(20)
5. Hyperextension
8 reps 4 sets
(32)

5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 set
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(42)
2. Bench press
Xkg 8 reps 1 set
Xkg +10kg 6 reps 1 set
Xkg +15kg 5 reps 5 sets
(39)
3. Kettle ball squats
5 reps 5 sets
(25)

4. Stiff leg deadlift

5 reps 5 sets
(25)
5. Sport games (G.P.P)
20-30 minutes

Week 7
1st Day (Monday)
1. Box squat
Xkg 6 reps 2sets
Xkg +10kg 5 reps 4sets
(32)
2. Bench (close grip, index finger on the smooth part)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Dips
8 reps 6 sets
(48)
5. Standing good mornings
5 reps 5 sets
(25)

3rd Day (Wednesday)

1. Incline bench press (average grip)

Xkg 4 reps 2 sets

Xkg +5kg 4 reps 4 sets
(24)
2. Push Ups (hands shoulder width)
8 reps 6 sets
(48)
3. Deadlift from pins (bar is set 1- 2 above knee level)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(36)
4. Lunges
5 reps with each leg 5 sets
(25)
5. Hanging leg raises
10 reps 4 sets
(40)

5th Day (Friday)

1. Box squat
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 4 sets
(36)
2. Seated barbell press (behind the neck)
5 reps 5 sets
(25)
3. Bench (close grip, index finger on the smooth part)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets

Xkg +15kg 5 reps 4 sets

(38)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 5 sets
(30)
6. Seated good mornings
5 reps 5 sets
(25)

Week 8
1st Day (Monday)
1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 6 reps 4 sets
(44)
2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets

(50)
5. Squat (no box)
Xkg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(35)
6. Hyperextensions
10 reps 4 sets
(40)

3rd Day (Wednesday)

1. Deadlift from pins (bar is set 1- 2 above knee level)
Xkg 6 reps 2 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(44)
2. Incline bench press
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 5 sets
(35)
3. Tricep press downs
10 reps 5 sets
(50)
4. Shoulder press
10 reps 5 sets
(50)
5. Leg press
Xkg 8 reps 1 sets
Xkg +10kg 8 reps 2 sets
Xkg +20kg 6 reps 4 sets

(48)

5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +15kg 5 reps 4 sets
(38)
2. Bench press (average grip)
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 5 sets
(45)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Lunges
Xkg 5 reps for each leg 1 set
Xkg +10kg 5 reps for each leg 5 sets
(30)
5. Seated good mornings
5 reps 5 sets
(25)
6. Hanging leg raises
10 reps 5 sets
(50)

Week 9
1st Day (Monday)

1. Box squat
Xkg 8 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(40)
2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets
(50)
5. Leg press
Xkg 6 reps 1 sets
Xkg +10kg 6 reps 2 sets
Xkg +20kg 5 reps 4 sets
(38)
6. Standing good mornings
5 reps 5 sets
(25)

3rd Day (Wednesday)

1. Deadlift up to the knees
Xkg 5 reps 2 sets
Xkg +5kg 5 reps 5 sets
(35)

2. Bench (close grip, index finger on the smooth part)

Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 4 sets
(31)
3. Weighted dips
6 reps 6 sets
(36)
4. Deadlift From Pins (bar located 1-2 below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +20kg 4 reps 4 sets
(31)
5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint
is lower than the knee joint.)
5 reps 5 sets
(25)
6. Hanging leg raises
10 reps 4 sets
(40)

5th Day (Friday)

1. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 4 sets
(32)
2. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets

Xkg +15kg 5 reps 4 sets

(35)
3. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
4. Tricep push downs
10 reps 5 sets
(50)
5. Hyperextensions
10 reps 5 sets
(50)

Week 10
1st Day (Monday)
1. Squat (no box)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +20kg 3 reps 5 sets
(28)
2. Bench press (average grip)
Xkg 6 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 4 sets
(36)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Dips
8 reps 5 sets

(40)
5. Leg press
6 reps 5 sets
(30)
6. Seated good mornings
5 reps 5 sets
(25)

3rd Day (Wednesday)

1. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 2 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 2 reps 3 sets
(25)
2. Deadlift From Pins (bar located 1-2 below the knee)
Xkg 5 reps 1 sets
Xkg +10kg 4 reps 1 sets
Xkg +15kg 3 reps 2 sets
Xkg +20kg 3 reps 4 sets
(27)
3. Bench (close grip, index finger on the smooth)
Xkg 5 reps 1 sets
Xkg +5kg 5 reps 2 sets
Xkg +10kg 5 reps 4 sets
(35)
4. Dumbbell flies
10 reps 5 sets
(50)
5. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint

is lower than the knee joint.)

5 reps 5 sets
(25)

5th Day (Friday)

1. Squat (no box)
Xkg 6 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 5 reps 5 sets
(41)
2. Bench press (average grip)
Xkg 5 reps 1 sets
Xkg +10kg 5 reps 2 sets
Xkg +15kg 4 reps 5 sets
(35)
3. Dumbbell flies
10 reps 5 sets
(50)
4. Push ups (hands wider than shoulders)
8 reps 5 sets
(40)
5. Hyperextensions
10 reps 4 sets
(40)
6. Hanging leg raises
10 reps 3 sets
(30)