Semana 1 – Rutinas
Tu plan de entrenamiento personalizado para esta semana.
Lunes – Pecho y espalda
Warm Up (3 Rounds)
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Jumping Jacks
20 reps
Ver video -
Scapular Push Ups
10 reps
Ver video -
Scapular Pull Ups
10 reps
Ver video
Strength
3 Rounds:
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Barbell Bench Press
10 reps (Tempo 3-1-1)
Ver video -
Burpees
12 reps
Ver video -
Arms Only Assault Bike
45 s
Ver video
3 Rounds:
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Incline Dumbbell Bench Press
10 reps (Tempo 3-1-1)
Ver video -
Push Ups
12 reps (Tempo 2-1-1)
Ver video -
Single Under (Salto de cuerda)
60 reps
Ver video
3 Rounds:
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Pull Up
8–10 reps
Ver video -
Prone Grip Row Machine
12 reps
Ver video -
Rope Climb
2 ascensos
Ver video
3 Rounds:
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Incline Bench Dumbbell Row
10 reps
Ver video -
Australian Pull Ups
12 reps
Ver video -
Rowing Machine
45 seg
Ver video
Core (Tabata 20s On - 10s Off)