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Rutina de 5 días con frecuencia 2 en cada grupo muscular, contiene ejercicios compuestos y aislados. Un ejercicio de abdominales por día.
Dumbbell Incline Bench Press
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4x8 reps |
rest: 180s
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Leverage Chest Press
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3x8 reps |
rest: 120s
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Cable Inner Chest Press
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3x8 reps |
rest: 120s
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Cable Lateral Raise
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3x8 reps |
rest: 120s
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Barbell Military Press (Seated)
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3x8 reps |
rest: 150s
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Barbell Tricep Extension (Supine)
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4x8 reps |
rest: 150s
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Cable Tricep Pushdown (V-Bar)
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4x8 reps |
rest: 120s
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Cable Rope Crunch
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3x8 reps |
rest: 80s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 180s
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Cable One-Arm Seated Row
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4x8 reps |
rest: 150s
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Cable V Bar Pulldown
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3x8 reps |
rest: 150s
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Cable Rope Face Pull
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3x8 reps |
rest: 120s
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Dumbbell Incline Curl
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4x8 reps |
rest: 120s
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Cable Bicep Curl
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4x8 reps |
rest: 120s
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Cable Crunch Kneeling Rotation
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3x8 reps |
rest: 80s
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Machine Leg Press
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3x8 reps |
rest: 180s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 180s
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Machine Single-Leg Extension
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3x8 reps |
rest: 150s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 150s
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Machine Calf Raise
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4x8 reps |
rest: 120s
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Cable Knee Raise (Supine)
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3x8 reps |
rest: 80s
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Barbell Bench Press
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4x8 reps |
rest: 180s
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Cable Seated Row
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4x8 reps |
rest: 150s
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Dumbbell Incline Fly
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3x8 reps |
rest: 120s
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Cable Pullover (Supine)
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4x8 reps |
rest: 120s
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Barbell Upright Row
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3x8 reps |
rest: 120s
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Barbell Preacher Curl
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3x8 reps |
rest: 120s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 120s
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Cable Judo Flip
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3x8 reps |
rest: 80s
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Smith Machine Bulgarian Split Squat
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4x8 reps |
rest: 180s
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Barbell Bulgarian Split Squat
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4x8 reps |
rest: 180s
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Machine Leg Extension
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3x8 reps |
rest: 150s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 150s
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Dumbbell Seated Calf Raise
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4x8 reps |
rest: 120s
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Cable Rope Crunch
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3x8 reps |
rest: 80s
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