← Rutinas
Chest & Back
WARMUP
Press Palof en puente de glúteo· por lado
Kneeling Cable Pallof Press - L/R
S1
reps
lb
+kg
=—kg total
S2
reps
lb
+kg
=—kg total
S3
reps
lb
+kg
=—kg total
Bicho muerto con banda
Deadbug
S1
reps
lb
+kg
=—kg total
S2
reps
lb
+kg
=—kg total
S3
reps
lb
+kg
=—kg total
Lanzar balón lateral de rodillas· por lado
Overhead Slam - Med Ball
S1
reps
lb
+kg
=—kg total
S2
reps
lb
+kg
=—kg total
S3
reps
lb
+kg
=—kg total
WEIGHTS
Banco plano con barra
Bench Press - Barbell
S1
reps
lb
+kg
=50.0kg total
S2
reps
lb
+kg
=50.0kg total
S3
reps
lb
+kg
=50.0kg total
Dominadas
Pull Up
S1
reps
lb
+kg
=—kg total
S2
reps
lb
+kg
=—kg total
S3
reps
lb
+kg
=—kg total
Pec fly máquina
Machine Chest Flys
S1
reps
lb
+kg
=6.8kg total
S2
reps
lb
+kg
=6.8kg total
S3
reps
lb
+kg
=6.8kg total
Cruce de poleas pectoral
Standing Cable Crossover
S1
reps
lb
+kg
=8.0kg total
S2
reps
lb
+kg
=8.0kg total
S3
reps
lb
+kg
=8.0kg total
Jalón agarre ancho
Lat Pull Down - Wide Grip Front Pull
S1
reps
lb
+kg
=48.8kg total
S2
reps
lb
+kg
=48.8kg total
S3
reps
lb
+kg
=48.8kg total
Remo agarre neutro ancho
Seated Row
S1
reps
lb
+kg
=48.8kg total
S2
reps
lb
+kg
=48.8kg total
S3
reps
lb
+kg
=48.8kg total
Pectoral superior en polea
Standing Cable Crossover
S1
reps
lb
+kg
=4.5kg total
S2
reps
lb
+kg
=4.5kg total
S3
reps
lb
+kg
=4.5kg total
Face pull
Cable Face Pulls
S1
reps
lb
+kg
=14.7kg total
S2
reps
lb
+kg
=14.7kg total
S3
reps
lb
+kg
=14.7kg total