Train - Jueves Noche: Espalda, Hombros y Bíceps

Carrera por la mañana

Train - Miércoles Mañana: Cuádriceps, Glúteos y Pantorrillas

Train - Tren Superior Completo: Pecho, Espalda y Brazos

Train - Lunes Mañana: Pecho, Espalda, Hombros y Brazos

Tracked with Train Fitness.

TVL: 38.7K  lbs
Duration: 1h 21m
Calories: 630
Exercises: 13

Superset
Machine Shoulder Press
Set 1: 12 reps x 15 lbs  
Set 2: 14 reps x 15 lbs  
Set 3: 22 reps x 15 lbs  
Set 4: 18 reps x 15 lbs  
Machine Hammer-Grip Preacher Curl
Set 1: 17 reps x 15 lbs  
Set 2: 19 reps x 15 lbs  
Set 3: 26 reps x 15 lbs  

Dumbbell Hammer Curl
Set 1: 14 reps x 15 lbs per side 
Set 2: 14 reps x 15 lbs per side 
Set 3: 8 reps x 15 lbs per side 

Dumbbell Lateral Raise
Set 1: 11 reps x 15 lbs per side 

Dumbbell Hammer Curl
Set 1: 33 reps x 15 lbs per side 
Set 2: 7 reps x 15 lbs per side 

Dumbbell Lateral Raise
Set 1: 10 reps x 15 lbs per side 

Dumbbell Hammer Curl
Set 1: 31 reps x 15 lbs per side 
Set 2: 7 reps x 15 lbs per side 

Superset
Dumbbell Lateral Raise
Set 1: 13 reps x 15 lbs per side 
Set 2: 11 reps x 15 lbs per side 
Dumbbell Hammer Curl
Set 1: 38 reps x 15 lbs per side 

Superset
Machine Seated Chest Press
Set 1: 14 reps x 15 lbs  
Set 2: 14 reps x 15 lbs  
Set 3: 16 reps x 15 lbs  
Set 4: 20 reps x 15 lbs  
Cable Bar Tricep Pushdown / Extension
Set 1: 19 reps x 25 lbs  
Set 2: 16 reps x 25 lbs  
Set 3: 17 reps x 25 lbs  

Superset
Dumbbell Tricep Kickback
Set 1: 22 reps x 15 lbs  
Set 2: 6 reps x 15 lbs  
Machine Seated Chest Press
Set 1: 7 reps x 15 lbs  

Superset
Barbell T-Bar Row
Set 1: 5 reps x 45 lbs  
Set 2: 20 reps x 45 lbs  
Machine Seated Chest Press
Set 1: 11 reps x 15 lbs  
Set 2: 13 reps x 15 lbs  

Superset
Machine Row
Set 1: 12 reps x 15 lbs  
Set 2: 10 reps x 15 lbs  
Set 3: 12 reps x 15 lbs  
Cable Lat Pull Down Wide-Grip
Set 1: 8 reps x 25 lbs  
Set 2: 9 reps x 25 lbs  
Set 3: 8 reps x 25 lbs  

Cable Seated Russian Twist
Set 1: 11 reps x 25 lbs  
Set 2: 12 reps x 25 lbs  
Set 3: 10 reps x 25 lbs  
Set 4: 19 reps x 25 lbs  
Set 5: 18 reps x 25 lbs  

Superset
Machine Hammer-Grip Preacher Curl
Set 1: 19 reps x 15 lbs  
Set 2: 20 reps x 20 lbs  
Set 3: 19 reps x 20 lbs  
Set 4: 21 reps x 20 lbs  
Set 5: 20 reps x 20 lbs  
Machine Shoulder Press
Set 1: 15 reps x 15 lbs  
Set 2: 17 reps x 15 lbs  
Set 3: 21 reps x 15 lbs  
Set 4: 16 reps x 15 lbs  

Superset
Machine Seated Chest Press
Set 1: 12 reps x 15 lbs  
Set 2: 12 reps x 15 lbs  
Set 3: 14 reps x 15 lbs  
Set 4: 13 reps x 15 lbs  
Cable Bar Tricep Pushdown / Extension
Set 1: 20 reps x 25 lbs  
Set 2: 19 reps x 25 lbs  
Set 3: 17 reps x 25 lbs  
Set 4: 19 reps x 25 lbs  

Machine Row
Set 1: 8 reps x 15 lbs  
Set 2: 14 reps x 15 lbs  

Superset
Cable Single-Arm Lateral Raise
Set 1: 7 reps x 30 lbs  
Set 2: 9 reps x 30 lbs  
Set 3: 8 reps x 30 lbs  
Set 4: 9 reps x 30 lbs  
Machine Row
Set 1: 20 reps x 15 lbs  
Set 2: 17 reps x 15 lbs  
Set 3: 8 reps x 15 lbs  
Set 4: 14 reps x 15 lbs  

Dumbbell Hammer Curl
Set 1: 25 reps x 15 lbs per side 
Set 2: 8 reps x 15 lbs per side 

Dumbbell Lateral Raise
Set 1: 8 reps x 15 lbs per side 

Dumbbell Hammer Curl
Set 1: 22 reps x 15 lbs per side 
Set 2: 7 reps x 15 lbs per side 
Set 3: 7 reps x 15 lbs per side 

Dumbbell Lateral Raise
Set 1: 11 reps x 15 lbs per side 

Cable Crunch
Set 1: 15 reps x 132.3 lbs  
Set 2: 30 reps x 132.3 lbs  
Set 3: 15 reps x 132.3 lbs  
Set 4: 30 reps x 132.3 lbs  



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Tomas Orozco

Train - Viernes Mañana: Pecho, Espalda, Brazos y Core

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Train - Jueves Noche: Espalda, Hombros y Bíceps

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