Monday/friday

Legs, back, chest *for the barbell Bench Press, Incline db bp: after the 8 rep set immediately reduce weight by 20% and perform as many reps as you can *single Arm Dumbbell Row: immediately after last 10 rep set, reduce 20% weight and complete as many reps

Exercises

Serie 1: 3 rondas

Explosive Stepup

12 reps

Rest

1 minuto

Serie 2: 3 rondas

Box Jumps

6 reps

Rest

1 minuto

Serie 3: 3 rondas

Twisting Box Jump

6 reps

Rest

1 minuto

Serie 4: 2 rondas

Thoracic Rotation

20 reps

Rest

1 minuto

Serie 5: 3 rondas

Rack Pull

6 reps

Rest

2 minutos

Serie 6: 3 rondas

Dumbbell Bench Press

8 reps

Rest

1 minuto

Two Part Dumbell Rows

8 reps

Rest

1 minuto

Serie 7: 3 rondas

Alternating Dumbbell Shoulder Press

8 reps

Rest

1 minuto

Pullup Hold

20 segundos

Rest

1 minuto

Serie 8: 2 rondas

Cable Diagonal Raise

10 reps

Serie 9: 1 ronda

Barbell Bench Press

15 reps

Rest

45 segundos

Pull-Ups

Repeticiones al fallar

Rest

45 segundos

Barbell Bench Press

10 reps

Rest

45 segundos

Pull-Ups

Repeticiones al fallar

Rest

45 segundos

Barbell Bench Press

8 reps

Rest

45 segundos

Pull-Ups

Repeticiones al fallar

Rest

45 segundos

Serie 10: 1 ronda

Rest

2 minutos

Serie 11: 1 ronda

Incline Dumbbell Bench Press

15 reps

Rest

45 segundos

One Arm Dumbbell Row

15 reps

Rest

45 segundos

Incline Dumbbell Bench Press

10 reps

Rest

45 segundos

One Arm Dumbbell Row

10 reps

Rest

45 segundos

Incline Dumbbell Bench Press

8 reps

Rest

45 segundos

One Arm Dumbbell Row

10 reps

Rest

45 segundos

Serie 12: 1 ronda

Rest

2 minutos

Serie 13: 2 rondas

Elevated Chest Dips

Repeticiones al fallar

Rest

45 segundos

Pushup And Row

10 reps

Rest

45 segundos

Serie 14: 1 ronda

Rest

2 minutos

Serie 15: 3 rondas

Overhead Triceps Extension And Pushdown

25 reps

Rest

45 segundos

Bicep Curls

10 reps

Rest

45 segundos

Entrenamientos relacionados

Monday 1

19 minutos 12 segundos,

Chest & Back

30 minutos 12 segundos, Intenso

Venerdi

1 hora 13 minutos 12 segundos, Modero

Legs

49 minutos, Intenso

Monday

6 minutos 10 segundos, Intenso

Total Body 2

38 minutos 41 segundos, Intenso

Elección Principal para este Entrenamiento

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