SANDBAG DE PODER

RUTINA DE PECHO

Lying Chest press Push up on bag Bag Squeeze press out

Plank single arm fly Lying bag Squeeze press On and off push ups

Bag Squeeze press up Bag Squeeze push up Push up plank single arm fly combo
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RUTINA DE TREN INFERIOR (PIERNA)

Squat Leg extension Stiff leg deadlift

Sumo squat Glute bridge Bounce Lunge

Single leg deadlift Drop lunge Alternating front lunge

Jump squat Lateral lunge

Single leg deadlift/front lunge combo Single leg glute bridge Switch lunges
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RUTINA DE TREN INFERIOR (PIERNA)
SANDBAG DE PODER
RUTINA DE BRAZOS.

Kneeling preacher curl Close grip curl Single arm wide curl

Hammer curl Cross body curl Reverse grip curl

Single arm curl Hanging curl Drag curl

Plank curl kickback Overhead triceps extension Kickback

Lying extension Single arm overhead extension

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RUTINA DE FULLBODY COMBOS.

Alternating shoulder press front lunge Sumo squat curl press Swing lunges

Sumo squat upright row Squat alternating shoulder press Single leg deadlift curl lunge
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RUTINA DE HOMBRO.

Upright row Lateral raise Single arm shoulder press

Single arm rear delt fly Single arm front raise Corkscrew

Front raise Shoulder press Single arm crucifix

Single arm upright row

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RUTINA DE ESPALDA.

Bent over row Single leg bent over row Crank the mower
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RUTINA DE ABDOMINALES.

Wipers Crunch Side bend

Weighted side plank Lying reverse crunch Weighted lying reverse crunch

Weighted side plank up Overhead side bend