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Calentamiento dinamico
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1x0 reps |
rest: 5s
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Barbell Ab Rollout on Knees
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4x15 reps |
rest: 60s
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Barbell Deadlift
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4x15 reps |
rest: 90s
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Barbell Front Squat
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4x15 reps |
rest: 90s
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Kneeling Leg Curl
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4x15 reps |
rest: 60s
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Leg Extensions
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4x15 reps |
rest: 60s
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Calentamiento dinamico
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1x0 reps |
rest: 10s
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Barbell Ab Rollout on Knees
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4x15 reps |
rest: 90s
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Pull Ups
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4x6 reps |
rest: 90s
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Barbell Standing Military Press
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4x15 reps |
rest: 90s
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fondos de pecho
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4x8 reps |
rest: 90s
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Barbell Squat
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4x15 reps |
rest: 90s
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Lying Leg Curls
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4x15 reps |
rest: 90s
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Calentamiento dinamico
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1x0 reps |
rest: 5s
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Plank
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2x12 reps |
rest: 15s
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Dumbbell Incline Curl
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2x12 reps |
rest: 0s
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Dumbbell Tricep Kickback
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2x12 reps |
rest: 15s
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Dumbbell Lateral Raise
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2x12 reps |
rest: 15s
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Barbell Ab Rollout on Knees
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2x25 reps |
rest: 45s
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Dumbbell Alternate Hammer Curl
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2x12 reps |
rest: 0s
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Dumbbell Standing One Arm Triceps Extension
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2x12 reps |
rest: 15s
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Dumbbell Seated Alternate Bent Over Reverse Fly
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2x12 reps |
rest: 15s
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Knee Hip Raise On Parallel Bars
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2x15 reps |
rest: 45s
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Barbell Preacher Curl
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2x12 reps |
rest: 0s
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Barbell Reverse Grip Skullcrusher
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2x12 reps |
rest: 15s
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Dumbbell Front Raise
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2x12 reps |
rest: 15s
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Barbell Palms Up Wrist Curl Over A Bench
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2x10 reps |
rest: 0s
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Barbell Palms Down Wrist Curl Over A Bench
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2x10 reps |
rest: 0s
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Wrist Roller
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2x10 reps |
rest: 60s
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Calentamiento dinamico
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1x0 reps |
rest: 5s
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Barbell Ab Rollout on Knees
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4x15 reps |
rest: 60s
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Barbell Bench Press
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4x15 reps |
rest: 90s
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Barbell Bent Over Row
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4x15 reps |
rest: 90s
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Dumbbell Shoulder Press
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4x15 reps |
rest: 90s
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Barbell Deadlift
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4x15 reps |
rest: 90s
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Leg Extensions
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4x15 reps |
rest: 90s
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Hanging Knee Raise
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4x12 reps |
rest: 60s
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Kettlebell One Arm Swing
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4x12 reps |
rest: 60s
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Barbell Sumo Deadlift
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Dumbbell Walking Lunges
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4x12 reps |
rest: 60s
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Calentamiento dinamico
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1x0 reps |
rest: 5s
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Barbell Ab Rollout on Knees
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3x15 reps |
rest: 60s
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Pull Ups
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3x8 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 90s
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Barbell Front Squat
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3x15 reps |
rest: 90s
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Barbell Hip Thrust
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3x15 reps |
rest: 90s
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Leg Extensions
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3x15 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Barbell Ab Rollout on Knees
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4x12 reps |
rest: 60s
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Push Up
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4x12 reps |
rest: 60s
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Pull Ups
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4x12 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Squat
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4x12 reps |
rest: 60s
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Chest Dip
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4x12 reps |
rest: 60s
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Dumbbell One Arm Row
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4x12 reps |
rest: 60s
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Barbell Romanian Deadlift
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4x12 reps |
rest: 60s
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