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Rutina Avanzada para hacer en casaCreated by neto
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Workout Programs → Rutina Avanzada para hacer en casa
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Summary
5 Workouts / 27 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Workouts
Lunes - Biceps y Abdominales
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21s - EZ Bar 3 sets: 21 reps, 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Concentration Curl 3 sets: 12 reps, 12 reps, 12 reps Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and ... |
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Dumbbell Curl - Seated 3 sets: 12 reps, 12 reps, 12 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
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Zottman Curl 3 sets: 12 reps, 12 reps, 12 reps Hold two dumbbells at arm's length and stand straight up. Turn your palms up and curl both dumbbells up toward your shoulder. Keep your upper arms against your side at all times! When you reach the to... |
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Hammer Curl - Standing 3 sets: 12 reps, 12 reps, 12 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Crunch 3 sets: 30 reps, 30 reps, 30 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Plate Twist 3 sets: 15 reps, 15 reps, 15 reps Works more of your obliques. Sit on the floor and hold a plate out in front of your abdominals with your arms slightly bent. Lean back slightly with your upper body and elevate your legs off the floor... |
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Dumbbell Side Bend 3 sets: 15 reps, 15 reps, 15 reps Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the ... |
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Rotaciones sobre abdominales con peso 3 sets: 15 reps, 15 reps, 15 reps Ejercicio abdominales |
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