RUTINAS VINTAGE GENETICS

BRAZOS 1 (y hombros al final)

Full workout
Superset: Barbell Curl + Lying Tricep Extension (dumbbell)
1 warm-up set of 15 reps | 3 sets of 10 reps each
Superset: Preacher Curl + V-bar Pushdown
3 sets of 10 reps each
Superset: Alternating Dumbbell Curl + Triple Rope Tricep Set
3 sets of 10 reps, 30 reps triceps
Superset: Concentration Curl + Overhead Tricep Extension (one-arm, cable)
3 sets of 10-12 reps each
Side Lateral Raise (dumbbell)
3 sets of 15 reps each
One-arm rear delt flyes (cable)
3 sets of 15-20 reps each
Face-pulls
3 sets of 15 reps each
BRAZOS 2 (y hombros al final)
Rope Tricep Pushdown + Rope Tricep Extension + Alternating Dumbbell Curl
3 sets of 12 reps
Close-grip Preacher Curl + Overhead Dumbbell Extension
3 sets of 12 reps
Concentration Curl + Bench Dips
3 sets of 12 reps
Rope Delt Row
3 sets of 15-25 reps
Rope Ab Crunch
3 sets of 10-15 reps

ESPALDA 1
Lat Pulldown
5 sets of 12-4 reps
T-bar Row
4 sets of 12-6
Bent Over Row
4 sets of 12-6
Straight-arm Pulldown
3 sets of 15 reps
BICEPS 1
Ez-bar Curl
3 sets of 21 reps
Incline Dumbbell Curl
3 sets of 10-12 reps
Cable Curls
3 sets of 15 reps
ESPALDA 2
Lat Pulldown
5 Pyramid sets of 12-4 reps
T-bar Row
4 Pyramid sets of 12-6
Bent Over Barbell Row
3 Pyramid sets of 12-8
Dumbbell Row
3 sets of 10 reps
Close-Grip Pulldown
3 Pyramid sets of 12-8 reps
Dumbell Pullover
3 sets of 12-15 reps
BICEPS 2
Close-Grip Bicep Curl (cable)
3 sets of 12-15 reps
Cable Curl (one-arm)
3 sets of 15 reps

ESPALDA 3
Lat Pulldown (front)
4 sets of 12-10-8-6 reps
Lat Pulldown (straight)
4 sets of 12-10-8-6 reps
T-bar Row
4 sets of 15-12-10-8 reps
Dumbell Pullover
3 sets of 15-12-10 reps
BICEPS 3
Narrow-Grip EZ-Bar Curls
4 sets of 20 (warm up), 15, 12, 10 reps
Incline Dumbbell Curls
3 sets of 12-10-10 reps
Concentration Curl
3 sets of 15-12-10 reps
ESPALDA 4
Lat Pulldown (maquina)
4 sets of 12-10-8-6 reps
Lat Pulldown (front)
3 sets of 12-10-8 reps
T-bar Row
4 sets of 12-10-8-6 reps
Barbell Row
3 sets of 12-10-10 reps
Seated Row
3 sets of 12-10-8 reps
Rack Pull Shrugs
3 sets of 10-12 reps
Face-Pulls + Shrugs
3 sets of 20-15-15 reps
Dumbell Pullover
3 sets of 15-12-10 reps
BICEPS 4
EZ-Bar Curls

3 sets of 15-12-12 reps

Dumbbell Curls
3 sets of 12 reps
Concentration Curls (polea)
3 sets of 15-12-12 reps
Close-Grip Curls
3 sets of 15-12-12 reps
ESPALDA 5
Lat Pulldown
5 sets of 15-12-10-8-6 reps
T-Bar Row
4 sets of 15-12-10-8 reps
Dumbbell Rows
3 sets of 15-12-10 reps
Machine Rows
3 sets of 15-12-10 reps
Machine Pull Ups (agarre supino)
3 sets of 12-12-10 reps
Standing Pullovers
3 sets of 20-15-12 reps

PECHO 1
Bench Press
5 Pyramid sets of 12-4 reps
Decline Dumbbell Press
4 sets of 15-10 reps
Decline Dumbbell Flyes
3 sets of 15-10 reps
Incline Bench Press (wide-grip)
3 Pyramid sets of 12-8 reps
Gironda Dips (Assisted)
3 sets of 15 reps
Dumbell Pullover
3 sets of 15-10 reps
Side Lateral Raise (Dumbbell)
3 sets of 15 reps
Rope Tricep Pushdown
3 sets of 15 reps

PECHO 2
Bench Press
5 sets of 12-10-8-6-4 reps
Incline Chest Press
4 sets of 15-12-10-8 reps
Chest Fly Machine
3 sets of 12-10-8 reps
Bodyweight Chest Dips
3 sets of 10 reps
TRICEPS 1
Laying Tricep Extension
3 sets of 12-10-10
Bodyweight Tricep Presses
3 sets reps until failure
Rope Tricep Pushdown
3 sets of 15-12-dropset reps

PECHO 3 (mezcla hombros)

Bench Press
5 sets of 15-12-10-8-6 reps
Incline Bench Press
4 sets of 15-12-10-8 reps
Military Press
4 sets of 10-12 reps
Dumbbell Flyes
3 sets of 15-12-10 reps
Front Lateral Raise
3 sets of 10 reps each arm
Upright Rows
3 sets of 12-15 reps
Rear Delt + Shrug
4 supersets 10 reps each set
Side Lateral Raise
3 sets of 12-15 reps each arm
PECHO 4
Chest Press (mquina)
5 sets of 15-12-10-8-6 reps
Incline Dumbbell Press
4 sets of 15-12-10-8 reps
Dumbbell Flyes
3 sets of 15-12-10 reps
Military Press
3 sets of 15-12-10 reps
Dips
3 sets of 12-12-10 reps
Standing Pullovers
3 sets of 20-15-12 reps

CUADRICEPS 1 (y gemelos al final)

Back Squat
4 sets of 10 reps
Hack Squat
4 sets of 10 reps
Dumbbell Lunges
3 working sets of 20 reps
Leg Extensions
3 sets of 10-15 reps
Seated Calf Raise
5 sets of 10-15 reps
CUADRICEPS 2 (y gemelos al final)
Back Squat
5 sets of 10 reps / last rep to failure
Hack Squat
4 sets of 10 reps / last rep to failure
Hack Squat (duck stance)
4 sets of 12 reps
Dumbbell Lunges
3 working sets of 8 reps each leg
Leg Extensions
3 sets of 12 reps
Adductor Machine
3 sets of 12-15 reps
Donkey Calf Raise
5 sets of 21 reps