Sandra Suspension Barra

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4 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina destinada a entrenar el tren superior para mejorar el ejercicio de Suspension en la barra.

Espalda - Biceps - Abs 8 exercises, 56 mins

Chin-Up (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x15 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Plank	3x15 reps	rest: 30s
Alternating Heel Touch	3x15 reps	rest: 60s

Pecho - Triceps - Hombro - Antebrazo 7 exercises, 50 mins

Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Wrist Roller	3x5 reps	rest: 60s

Espalda - Pierna - Abs 8 exercises, 50 mins

Pecho - Triceps - Hombro - Antebrazo 7 exercises, 51 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s

Espada - Biceps - Abs 7 exercises, 42 mins

Chin-Up (Close Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 30s
Side Bridge	3x8 reps	rest: 30s