← Rutinas

Arms & Shoulders

ACTIVACIÓN
Saltos al cajón

Box Jump

S1
reps
lb
+
kg
=
—kg total
S2
reps
lb
+
kg
=
—kg total
S3
reps
lb
+
kg
=
—kg total
Wrist roller

Other (Wrist Roller)

S1
seg
lb
+
kg
=
—kg total
S2
seg
lb
+
kg
=
—kg total
S3
seg
lb
+
kg
=
—kg total
Push up

Push Up

S1
reps
lb
+
kg
=
—kg total
S2
reps
lb
+
kg
=
—kg total
S3
reps
lb
+
kg
=
—kg total
FUERZA
Vuelo posterior en polea

Reverse Fly - Dumbbell

S1
reps
lb
+
kg
=
3.4kg total
S2
reps
lb
+
kg
=
3.4kg total
S3
reps
lb
+
kg
=
3.4kg total
Tríceps con polea cruzada

Tricep Extension - Standing - Rope - Pulley Machine

S1
reps
lb
+
kg
=
8.0kg total
S2
reps
lb
+
kg
=
8.0kg total
S3
reps
lb
+
kg
=
8.0kg total
Bíceps con barra precargada

Bicep Curl - Barbell

S1
reps
lb
+
kg
=
22.7kg total
S2
reps
lb
+
kg
=
22.7kg total
S3
reps
lb
+
kg
=
22.7kg total
Press militar con mancuernas

Overhead Press - Seated - Dumbbell

S1
reps
lb
+
kg
=
15.0kg total
S2
reps
lb
+
kg
=
15.0kg total
S3
reps
lb
+
kg
=
15.0kg total
Tríceps polea con cuerda

Triceps Pulldown - Rope

S1
reps
lb
+
kg
=
14.7kg total
S2
reps
lb
+
kg
=
14.7kg total
S3
reps
lb
+
kg
=
14.7kg total
Bíceps con mancuernas (giros)

Bicep Curl - Dumbbell

S1
reps
lb
+
kg
=
10.0kg total
S2
reps
lb
+
kg
=
10.0kg total
S3
reps
lb
+
kg
=
10.0kg total
Tríceps sobre la cabeza en polea

Standing Triceps Extension - Dumbbell

S1
reps
lb
+
kg
=
11.3kg total
S2
reps
lb
+
kg
=
11.3kg total
S3
reps
lb
+
kg
=
11.3kg total
Vuelo lateral con mancuernas

Lateral Shoulder Raise - Dumbbell

S1
reps
lb
+
kg
=
7.5kg total
S2
reps
lb
+
kg
=
7.5kg total
S3
reps
lb
+
kg
=
7.5kg total
Bíceps martillo

Bicep Curl - Dumbbell (Martillo)

S1
reps
lb
+
kg
=
7.5kg total
S2
reps
lb
+
kg
=
7.5kg total
S3
reps
lb
+
kg
=
7.5kg total