Entrenamiento de Espalda y Bíceps/Back and Biceps Training
11
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Hola HIVE | HELLO HIVE
Hoy les comparto mi rutina actual de Espalda y bíceps, esta muy buena y efectiva. Los pesos depende de tu capacidad.
Esta rutina me gusta y la combino con un poco de pantorillas o con isómetricos, pero hoy quise enfocarme en el propio entrenamiento.
Son 5 series: 20, 15, 15, 15 y 10 reps. Es decir, primera serie 20 reps, la segunda aumentas el peso, 15 reps, la tercera 15 reps, y aumentas el peso, la cuarta serie 15 reps y aumentas el peso, y la última serie 10 reps y eliges un peso que te cueste hacer las 10 reps, pero que también puedas hacerlas.
Si no puedes subir de peso, osea, no puedes con más kilos por ahora 😜 (por que sé que seguirás mejorando) puedes quedarte el mismo peso, y terminar las series.
Today I share with you my current routine for back and biceps, it is very good and effective. The weights depend on your ability.
I like this routine and I combine it with a little bit of pantoriilas and isometrics, but today I wanted to focus on the workout itself.
There are 5 sets: 20, 15, 15, 15, 15 and 10 reps. That is, first set 20 reps, the second set you increase the weight, 15 reps, the third set 15 reps, and increase the weight, the fourth set 15 reps and increase the weight, and the last set 10 reps and choose a weight that is hard for you to do the 10 reps, but that you can also do them.
If you can't go up in weight, that is, you can't with more kilos for now 😜 (because I know you will keep improving) you can stay the same weight, and finish the sets.
Espero que le guste y les funcione. Nos vemos en la próxima 😘😊
I hope you like it and it works for you. See you in the next one 😘😊.
Polea al pecho/
Curl de Bíceps inclinado/
Remo en Polea/
Curl de bíceps Martillo/
Curl de Bíceps con barra Z/
Pull Over en Polea/
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