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Entrenamiento general/Se entrena dos partes del cuerpo por día. —————————————————————General Training/Training two body parts per day
Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x12 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x12 reps |
rest: 60s
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Cable V Bar Pulldown
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3x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Machine Assisted Dip
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3x12 reps |
rest: 60s
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Dumbbell Reverse Wrist Curl
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Barbell Wrist Curl (Palms Down)
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3x12 reps |
rest: 60s
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Elliptical Training
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1x8 reps • 1200s |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 30s
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Cable Mid Chest Crossover
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3x12 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x12 reps |
rest: 30s
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Barbell Military Press
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3x12 reps |
rest: 30s
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Barbell Rear Delt Row
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3x12 reps |
rest: 30s
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Weight Plate Front Raise
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3x12 reps |
rest: 30s
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Walking
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1x12 reps • 600s |
rest: 30s
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Treadmill Running
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1x12 reps • 600s |
rest: 30s
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Machine Leg Extension
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3x12 reps |
rest: 30s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 30s
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Machine Leg Press
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3x12 reps |
rest: 30s
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Machine Seated Calf Raise
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3x12 reps |
rest: 30s
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Cable Leg Kickback
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3x12 reps |
rest: 30s
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Cable Hip Abduction
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3x12 reps |
rest: 30s
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Machine Ab Crunch
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3x12 reps |
rest: 30s
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Plank
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3x12 reps |
rest: 30s
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Band Sit-Up
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3x12 reps |
rest: 30s
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