BIG BOY BASICS

Day 1 (Upper Body)
BB Bench Presses/press banca 8 x 3 @ 5RM 60 sec.
Seated Rows/remo barra 8 x 3 @ 5RM 60 sec.
Pull-Ups/fondos o dominadas 8 x 3 @ 5RM 60 sec.
Standing DB Shoulder Presses/militar 8 x 3 @ 5RM 60 sec.

Day 2 (Lower Body)
BB Squats/sentadillas 3 x 8 @ 10RM 90 sec.
Leg Raises/levantamiento piernas colgado 3 x 8 @ 10RM 60 sec.
DB Deadlifts/peso muerto 3 x 8 @ 10RM 90 sec.
Decline Bench Sit-Ups/levantamiento torso abd. 3 x 8 @ 10RM 60 sec.
Standing Calf Raises/gemelo de pie 3 x 8 @ 10RM 60 sec.

Day 3 (Cardio for Recovery)

Day 4 (Upper Body)
45-Press inclinado mancuernas 3x8@10RM 90 sec.
45-Degree DB Rows/remo 45 mancuernas 3x8@10RM 90 sec.
Standing BB Curls/biceps de pie 3x8@10RM 60 sec.
Standing Reverse-Grip Tricep Press-Downs 3 x 8 @ 10RM 60 sec.

Day 5 (Lower Body)
Hack Squats/sentadilla hack 8x3@5RM 60 sec.
Lying Leg Curls/curl femoral 8x3@5RM 60 sec.
Lying Leg Raises/levanta. Piernas colgado 8x3@ 5RM 60 sec.
Seated Calf Raises/gemelo sentado 8x3@5RM 30 sec.

Cada semana 2,5% mas de peso.

http://www.t-nation.com/readTopic.do?id=459533

yoli con @10 RM X ejemplo , te refiers a ke las 3x8 series hay ke hacerlas con el peso ke podriamos levantar 1x10 nop ? besos XD