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?
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