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Sandra Suspension Barra
Sport
Beginner
Dumbbell
Plan Details
The Sandra Suspension Barra routine by OscarLagunaGarcia is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Rutina destinada a entrenar el tren superior para mejorar el ejercicio de Suspension en la barra.
Routine detail
Mon
Espalda - Biceps - Abs
Est. 56 min
8 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 15 Reps
Tue
Pecho - Triceps - Hombro - Antebrazo
Est. 50 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Wrist Roller
3 Sets x 5 Reps
Wed
Espalda - Pierna - Abs
Est. 51 min
8 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 15 Reps
Bridge
3 Sets
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Plank
3 Sets
Thu
Pecho - Triceps - Hombro - Antebrazo
Est. 52 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Fri
Espada - Biceps - Abs
Est. 43 min
7 exercises
Chin-Up (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
