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Día 1: Pectoral/Deltoides/Tríceps
Pectoral Espalda
Press inclinado (B) 2 sets x 8 reps
Press inclinado (M) 2 sets x 8 reps
Flyes inclinado (M) 2 sets x 8 reps
Press plano (B) 2 sets x 8 reps
Crossover (C) 2 sets x 15 reps
Deltoides
Hombro posterior (C) 3 sets x 10 reps
Laterales (C) 3 sets x 10 reps
Laterales (M) 3 sets x 10 reps
Press militar sentado (M) 2 sets x 6 reps
Tríceps
Copa (M) 3 sets x 12 reps
Rompe cráneos (B) 3 sets x 12 reps
Abdomen
Crunch 3 sets x 15 reps
Día 2: Piernas/Gemelos
Piernas
Sentadilla 4 Sets X 6-15 Reps
Leg Curls 4 Sets X 15 Reps
Sentadilla sissy 4 Sets X 15 Reps
Peso muerto 4 Sets X 15 Reps
Gemelos
Gemelo de pie 4 Sets X 15 Reps
Costurera 4 Sets X 15 Reps
Abdomen
Elevación de piernas 3 sets x 15 reps
Día 4: Espalda/Bíceps
Remo inclinado (B) 3 sets x 6-8 reps
Serrucho (M) 3 sets x 8 reps
Polea baja sentado (C) 3 sets x 10 reps
Dominadas 3 sets x Fallo
Peso muerto (B) 2 sets x 6-8 reps
Encogimientos (B) 4 sets x 15 reps
Bíceps
Predicador (B) 3 sets x 8 reps
Curl sentado (M) 3 sets x 8 reps
Abdomen
Crunch con cuerda (C) 3 sets x 15 reps
Día 1: Pectoral/Deltoides/Tríceps/Abdomen
Día 2: Piernas/Gemelos
Día 3: Descanso
Día 4: Espalda/Bíceps
Día 5: Descanso
Día 6: Descanso
Día 7: Repetir Ciclo