espalda

barra
Pull Ups
Chin Ups

parado
Barbell Bent Over Row
Barbell Pronated Pendlay Row
Barbell Supinated Pendlay Row

Kettlebell Row (compuesto)

Dumbbell Knee Lawnmower Row

Barbell Long Landmine Row

acostado
Kettlebell Pullover
Dumbbell Pullover

maquina
Machine Pulldown

cable
Cable Pullover

otro
Dumbbell Renegade Row

trx
TRX Rotating Row
TRX Single Arm row

traps

parado
Dumbbell Shrug
Kettlebell Silverback Shrug

Dumbbell Silverback Shrug

Barbell Silverback Shrug

Plate Overhead Shrug

cable
Cable 30 Degree Shrug
Cable Silverback Shrug
hombro
parado
Barbell Overhead Press

Barbell Upright Row

Dumbbell Front Raise

Dumbbell Lateral Raise
Dumbbell Seated Rear Delt Fly
Barbell Front Raise

Dumbbell Rear Delt Row

Dumbbell Alternating Arnold Press
Dumbbell Alternating Overhead Press

Dumbbell Upright Row

sentado
Dumbbell Seated Arnold Press

cable
Cable Lateral Raise
Machine Face Pulls
Cable Overhead Press
Cable Rear Delt Fly
Cable Upright Row

mismos
espalda y trap
Inverted Row

hombro y Traps
Elevated Pike Press
Plate Internally Rotated Rear Delt Fly

hombro primario y Traps

Barbell Upright Row
Cable Upright Row
Dumbbell Rear Delt Row
Dumbbell Rear Delt Row

pecho y hombro
Dumbbell Alternating Single Arm Press
Dumbbell Decline Squeeze Press