Hard rutine

Raven routines
Collection of training routines.

Routine definition “three days” (Strong Level)
-Required Level: Very High
-Cycle time: 3 to 6 days
-Total duration: 1-2 months
-Objective: definition
Routine will divide into three levels: hard, medium and easy. This I intend to put a simple table definition and effective reach of most.
You have to keep in mind, maybe the first week you will not be able to complete all the exercises and repetitions. That is not sufficient reason to lower the level, it’s a matter of a couple of weeks to get used.

The routine is clearly based on the third week of the famous definition routine Charles Poliquin. It is in my opinion one of the most effective routines as far as definition is concerned. Training correctly and with adequate food, it is almost impossible not to get results. It is intended for people who do not have many days a week to train. Of the three days of the routine there are several options. Our first choice is to leave a day of rest between the three that make up the cycle. This would be for example:

Monday: Training
Tuesday: Rest
Wednesday: Training
Thursday: Rest
Friday: Training
Saturday: Rest

The second option would include cardio / aerobic power on.

Monday: Training
Tuesday: HIIT type training (aerobic)
Wednesday: Training
Thursday: HIIT type training (aerobic)
Friday: Training
Saturday: HIIT type training (aerobic)

Our third option is to follow the routine turning. It is the harder option, and may have implications for the muscles have as little rest. Logically requires a high calorie diet, and supplementary nutritional aid.

Monday: Training Day I
Tuesday: Training Day II
Wednesday: Training Day III
Thursday: Training Day I
Friday: Training Day II
Saturday: Training Day III

We can also mix all these options as we like.
TABLE
Strong Level

Day 1.

Dumbbell Bench Press: 5 x 15-12-7-7-9/11

About 10 seconds of rest between each set, except the last of 9/11. That is relentlessly, only the weight down. After 5 rounds, you can rest one minute before the other 5. So the 5 series. This rule applies to the rest rest of the exercises in this routine.

Superset:
Incline Dumbbell Press: 3 x 8
Openings on dumbbell incline bench: 3 x 10
(No rest between the press and the openings. Was just resting after doing around two years.)

Crosses between pulleys: 3 x 12-12-12/15 (Picture)
(Rest as the first exercise)

Dips: 2 x max (
(1 minute rest between the two)

Biceps curl low pulley (hook both hands): 3 x 15-10/12-10/12
(Rest as the first exercise)

Seated alternate dumbbell curl: 3 x 12-12-12/15
(Rest as the first exercise)

Scott curl bench: 3 x 10/12-10/12-15
(Rest as the first exercise)

Concentration Curl: 2 x 10/8/6

(It is a descending series, we will make the curl slowly concentrated, without breaks between the 3 sets of repetitions. And lowering the weight, if necessary. Between the two series 1 minute rest)

Day 2.

Pull back: 4 x 15-7-9/11-9/11

High pulley triangle: 3 x 9-9/11-9/11

About 10 seconds of rest between each set, except the last of 9/11. That is relentlessly, only the weight down. After 5 rounds, you can rest one minute before the other 5. So the 5 series. This rule applies to the rest rest of the exercises in this routine.

Superset:
Remo backs: 3 x 10-10-10
Full back Jalon: 3 x 10-10-10
Back Extension: 3 x 15-15-15
(No rest between them. It lies just after making the return of the three exercises.)

Pres close grip bench: 3 x 15-10/12-10/12
(Rest as the first exercise)

Extension above the head: 3 x 10-10/12-10/12
You can also do it with a dumbbell.
(Rest as the first exercise)

Reverse grip pulldowns: 3 x 10/12-10/12-15
(Rest as the first exercise)

Tricep Kick: 2 x 10/8/6

(It is a descending series. Without resting between the 3 sets of repetitions. And lowering the weight, if necessary. Between the two series 1 minute rest)

Day 3.
Press: 5 x 15-12-7-7-9/11

About 10 seconds of rest between each set, except the last of 9/11. That is relentlessly, only the weight down. After 5 rounds, you can rest one minute before the other 5. So the 5 series. This rule applies to the rest rest of the exercises in this routine.

Superset:
Squat (bar, dumbbells or power): 3 x 15-10/10-10/10
Scissors with dumbbells: 3 x 12-10/12-10/12
Sissy Squat: 3 x 15 (Video)

(No rest between them. It lies just after making the return of the three exercises.)

Arnold Pres: 4 x 15-7-9/11-9/11
(Rest as the first exercise)

Lateral Raises: 3 x 15-10/12-10/12
(Rest as the first exercise)

Front raises: 3 x 15-10/12-10/12
(Rest as the first exercise)
Shrugs: 3 x 15 (
(Rest as the first exercise)

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