Category: espalda

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Back and biceps routine

Back and biceps is one of the most popular combinations of one major and one minor muscle. What makes this combination so effective is that when we do back we involve the biceps as a secondary muscle and in a few exercises we can obtain the 2 routines …

Trap routine

Shrinkage with bar 4 sets of 8 to 12 repetitions with 60 seconds of rest Dumbbell shrugs 4 sets of 8 to 12 repetitions with 60 seconds of rest Rowing with the chin with bar (Trapezoids) 4 sets of 8 to 12 repetitions with 60 seconds of rest

Hard shoulders and trapezius routine

Shoulders This routine is focused on working the three deltoids and part of the trapeze. Heating. Lateral lifting with dumbbells. 3 series. the first series with the dumbbells of 2.5 kilos 30 repetitions second series with dumbbells of 5 kilos 20 repetitions. final cufflinks of 7.5 kilos 15 …

Back routine to thicken and develop a powerful torso

This routine is especially for those who want to widen the back. Pulldown 4 sets of 8 to 12 repetitions with 45 seconds of rest. Pull-over on high pulley 4 sets of 8 to 12 repetitions with 45 seconds of rest. Horizontal rowing with dumbbell 3 sets of …

Back routine for advanced

Pullup 4 sets of 10 to 12 repetitions 90 seconds rest.     Remo T machine   4 sets of 10 to 12 repetitions 60 seconds rest. we do this with progressive weight.   Row in t bar  4 sets of 10 to 12 repetitions 60 seconds rest. we …

Exercises for back at home

These routines for the house can also be done with other items than dumbbells, for example: water bottles, cans, among others. The important thing is that they have the same weight and that they are comfortable to carry. Depending on the weight Each exercise will be carried out …

Back routine for beginners

Back routine Front Pulldown 4 sets of 10 to 12 repetitions 90 seconds rest. Pulldown behind the neck 4 sets of 10 to 12 repetitions 90 seconds rest. Rowing with sitting pulley 4 sets of 10 to 12 repetitions 90 seconds rest Hyperextensions with weight series 3 from 10 to …