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Un plan intermedio para volver a la rutina
Barbell Squat
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3x15 reps |
rest: 120s
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Barbell Romanian Deadlift
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3x10 reps |
rest: 90s
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Barbell Hip Thrust
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3x10 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 120s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 120s
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Dumbbell One-Arm Row
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3x10 reps |
rest: 90s
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Dumbbell Bicep Curl
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3x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x10 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 90s
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Cable Seated Row
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3x15 reps |
rest: 120s
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Barbell Bulgarian Split Squat
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3x12 reps |
rest: 120s
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Barbell Sumo Deadlift
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3x10 reps |
rest: 120s
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Barbell Deadlift
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3x10 reps |
rest: 120s
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Kettlebell Goblet Squat
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3x15 reps |
rest: 150s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 30s
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Barbell Bench Press
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3x15 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Machine Fly
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3x10 reps |
rest: 120s
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Cable Tricep Pushdown (V-Bar)
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3x10 reps |
rest: 120s
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Push-Up
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3x10 reps |
rest: 60s
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