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Rutina de 3 dias para tonificacion y ganancia muscular. Ritmo rápido para ayudar a perder grasa durante el entrenamiento. 2 dias de piscina.
Treadmill Running
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1x0 reps • 600s |
rest: 0s
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V-Ups
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3x10 reps • 30s |
rest: 30s
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Scissor Kick
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3x10 reps • 30s |
rest: 30s
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Alternate Heel Touches
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3x10 reps • 30s |
rest: 30s
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Wide Grip Lat Pulldown
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3x10 reps • 30s |
rest: 30s
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Pull-Up
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2x10 reps • 30s |
rest: 30s
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Cable Elevated Row
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4x10 reps • 30s |
rest: 30s
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Back Hyperextension
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4x10 reps • 30s |
rest: 30s
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Cable Straight Arm Pushdown
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3x10 reps • 30s |
rest: 30s
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Cable Rope High Pulley Tricep Extension
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3x10 reps • 30s |
rest: 30s
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Dumbbell Seated Triceps Press
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3x10 reps • 30s |
rest: 30s
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Cable Tricep Kickback
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3x10 reps • 30s |
rest: 30s
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Swimming
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1x0 reps |
rest: 0s
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Elliptical Training
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1x0 reps • 900s |
rest: 0s
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Barbell Bench Press
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4x10 reps • 30s |
rest: 30s
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Dumbbell Incline Bench Press
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4x10 reps • 30s |
rest: 30s
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Cable Cross-Over
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4x10 reps • 30s |
rest: 30s
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Push-Up
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2x20 reps • 30s |
rest: 30s
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Smith Machine Shoulder Press
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4x10 reps • 30s |
rest: 30s
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Dumbbell Lateral Raise
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4x10 reps • 30s |
rest: 30s
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Machine Reverse Fly
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3x10 reps • 30s |
rest: 30s
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Barbell Upright Row
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4x10 reps • 30s |
rest: 30s
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Barbell Preacher Curl
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4x10 reps • 30s |
rest: 30s
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Dumbbell Bicep Curl
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3x10 reps • 30s |
rest: 30s
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Cable Rope Hammer Curl
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3x10 reps • 30s |
rest: 30s
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Walking
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1x0 reps • 900s |
rest: 0s
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Stability Ball Hand and Foot Exchange
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3x10 reps • 30s |
rest: 30s
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Dumbbell Side Bend
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3x10 reps • 30s |
rest: 30s
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Smith Machine Squat
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4x10 reps • 30s |
rest: 30s
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Leg Extension
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4x10 reps • 30s |
rest: 30s
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Machine Hip Abduction
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4x10 reps • 30s |
rest: 30s
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Dumbbell Walking Lunge
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3x20 reps • 30s |
rest: 30s
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Exercise Band Hip Lift
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3x20 reps • 30s |
rest: 30s
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Prone Leg Curl
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4x10 reps • 30s |
rest: 30s
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Kettlebell Single-Leg Deadlift
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3x10 reps • 30s |
rest: 30s
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Seated Calf Raise
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3x10 reps • 30s |
rest: 30s
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Swimming
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1x0 reps |
rest: 0s
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