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programa casero con mancuernas / Dumbbell home plan

Shared By : sadmulk

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 119 / 2416

Average Rating

70

Based upon 7 vote(s)

 

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Description

Easy plan to do at home with just a set of dumbbells and a bench. More focused as complement for a full gym program.

Only upper body, no legs.

Programa básico para hacer en casa con solo mancuernas y banco. Lo hago como complemento del programa de máquinas del gimnasio, y solo tren superior.
 
Monday Chest and triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Bench Press 60 sec Undefined 3 Progress Chart

Triceps

 Dumbbell Decline Triceps Extension 60 sec Undefined 3 Progress Chart

Chest

 Dumbbell Fly 60 sec Undefined 3 Progress Chart

Triceps

 Dumbbell One Arm Triceps Extension 60 sec Undefined 3 Progress Chart

Triceps

 Tricep Dumbbell Kickback 60 sec Undefined 3 Progress Chart

Triceps

 Dip 60 sec Undefined 3 Progress Chart
Tuesday Rest
Wednesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 Bent Over Two-Dumbbell Row 60 sec Undefined 3 Progress Chart

Glutes

 Bridge 60 sec N/A 3 Progress Chart

Back

 Dumbbell Deadlift 60 sec Undefined 3 Progress Chart

Back

 One-Arm Dumbell Row 60 sec Undefined 3 Progress Chart

Back

 pájaros sentado 60 sec Undefined 3 Progress Chart

Biceps

 Dumbbell Concentration Curls 60 sec Undefined 3 Progress Chart

Biceps

 Alternate Hammer Curl 60 sec Undefined 3 Progress Chart

Biceps

 Dumbbell Seated Bicep Curl 60 sec Undefined 3 Progress Chart
Thursday Rest
Friday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell One Arm Up Right Row 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Shoulder Press 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Arnold Press 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Up Right Row 60 sec Undefined 3 Progress Chart

Shoulders

 Dumbbell Lying Rear Lateral Raise 60 sec Undefined 3 Progress Chart
Saturday Rest
Sunday Rest
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