Entrenamiento y plan alimenticio de Dennis Wolf

Entrenamiento y plan alimenticio de Dennis Wolf

 

Os dejamos el plan de comidas así como el entrenamiento de Dennis Wolf, tanto fuera de temporada como su dieta pre-competición, ¿qué os parece?

Dieta y cardio pre-competicion

8:00 – 60′ cardio en cinta.

8:30 – 1 taza de harina de avena cocida, 10 claras de huevo y un cacito de proteina.

11:00 – 140gr de carne picada sin grasa, y 50gr de anacardos.

13:30 – 170gr de pollo, 3 huevos enteros

16:00 – Lean Mass Matrix

Entrenamiento

19:00 – Vitargo – CGL

19:30 – 170gr lenguado a la parrilla, 1 taza de judías verdes

60′ cardio en cinta

22:00 – 2 cacitos de proteina en polvo

Plan de alimentación fuera de temporada

Comida 1: 100gr de proteina en polvo, media taza de harina de avena, 1 plátano

Comida 2: 40gr de proteina en polvo como post-entrenamiento.

Comida 3: 280gr de pollo y media taza de arroz integral.

Comida 4: 400gr de pescado, y media taza de arroz integral.

Comida 5: 280gr de filete de ternera, y media taza de arroz integral.

Comida 6: 280gr de pollo y 280gr de patata cocida.

Comida 7: 80gr de proteína en polvo.

Rutina de entrenamiento de Dennis Wolf

DIA 1: PECHO Y BICEPS

Press de banca inclinado – 2 series de calentamiento – Luego 3 x 8-12 repeticiones

Press de banca – 2 x 8-12 reps

Aperturas en banco inclinado – 2 x 8-12 reps

Cruces en polea – 1 x 15 reps

Curl con mancuernas sentado – 2 series de calentamiento – Luego 2 x 10 reps

Curl con barra – 2 x 8-12 reps

Curl en cable a una mano – 1 x 12 reps con cada brazo

DIA 2 – PIERNAS

Extensiones de cuádriceps – 1 serie de calentamiento – Luego 3 x 15 reps

Prensa – 2 x 12 reps

Squat – 1 x 15, 1 x 10 reps

Femoral en máquina – 3 x 10-15 reps

Buenos días – 2 x 10

Femoral a una pierna – 1 x 10 reps cada pierna

Gemelo de pie – 3 x 15

Gemelo sentado – 2 x 15

DIA 3: ESPALDA Y DELTOIDES POSTERIOR

Pullover con mancuerna – 1 serie de calentamiento – Luego 2 x 10 reps

Jalón al pecho agarre cerrado – 2 x 10 reps

Remo con barra – 2 x 10 reps

Pájaro – 3 x 12 reps

Encogimientos – 2 x 10 reps

DIA 4: HOMBROS, TRICEPS y ABDOMINALES

Hombro en máquina – 1 serie de calentamiento – Luego, 3 x 10-12 reps

Elevaciones laterales con mancuernas – 2 x 10 reps

Elevaciones laterales en polea baja – 1 x 10 reps con cada brazo

Jalon para tríceps – 1 serie de calentamiento – Luego 3 x 10-12 reps

Press francés – 2 x 10

Jalón triceps a una mano – 1 x 15 reos cada brazo

Crunchs abdominales – 3 x 15-20 reps

Viendo esto… ¿qué os parece?

 

María José García
Sígueme!
Últimas entradas de María José García (ver todo)

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