Reconstruyendo el Monolito (versión hombro)

by Gabriel E.

Program Description

Recuperarse

Program Overview

Level
Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
120 minutes
Created
Feb 01, 2025 04:43
Last Edited
Feb 03, 2025 11:41

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Deadlift (Barbell)

5

5 reps

-

2

Bear Hug

3

2 mins

-

3

Farmer's Walk (Weighted)

1

3 mins

-

4

Shrug (Dumbbell)

2

20 reps

-

5

Seal Row

2

10 reps

-

6

Chinese Plank

2

3 mins

-

Day 2

1

Band Face Pull

3

20 reps

-

2

Shoulder YTWL

4

20 reps

-

3

Bench Press (Barbell)

3

10 reps

-

4

Bicep Curl (EZ Bar)

1

3

8-10 reps

10-12 reps

-

-

5

Incline Curl (Dumbbell)

2

20 reps

-

6

Dip (Bodyweight)

3

20 reps

-

7

Skull Crusher

3

12 reps

-

8

Tricep Pushdown (Cable)

4

12 reps

-

Day 3

1

Squat (Barbell)

3

20 reps

-

2

Bulgarian Split Squat (Dumbbell)

2

20 reps

-

3

Walking Lunge (Dumbbell)

2

20 reps

-

Day 4

1

Hammer Curl

2

20 reps

-

2

Reverse Wrist Curl (Dumbbell)

4

20 reps

-

3

Wrist Curls

4

25 reps

-

4

Reverse Bicep Curl (Dumbbell)

2

20 reps

-

5

Tricep Pushdown (Cable)

4

12 reps

-

6

Farmer's Walk (Weighted)

1

3 mins

-

Day 5

1

Chin-Up (Weighted)

3

8 reps

-

2

Seal Row

3

10 reps

-

3

Barbell Row

2

10 reps

-

4

Shrug (Dumbbell)

3

20 reps

-

5

Incline Curl (Dumbbell)

2

20 reps

-

Day 1

1

Deadlift (Barbell)

5 Sets

5 Reps

-

2

Bear Hug

3 Sets

2 mins

-

3

Farmer's Walk (Weighted)

1 Set

3 mins

-

4

Shrug (Dumbbell)

2 Sets

20 Reps

-

5

Seal Row

2 Sets

10 Reps

-

6

Chinese Plank

2 Sets

3 mins

-

Day 2

1

Band Face Pull

3 Sets

20 Reps

-

2

Shoulder YTWL

4 Sets

20 Reps

-

3

Bench Press (Barbell)

3 Sets

10 Reps

-

4

Bicep Curl (EZ Bar)

1 Set

3 Sets

8-10 Reps

10-12 Reps

-

-

5

Incline Curl (Dumbbell)

2 Sets

20 Reps

-

6

Dip (Bodyweight)

3 Sets

20 Reps

-

7

Skull Crusher

3 Sets

12 Reps

-

8

Tricep Pushdown (Cable)

4 Sets

12 Reps

-

Day 3

1

Squat (Barbell)

3 Sets

20 Reps

-

2

Bulgarian Split Squat (Dumbbell)

2 Sets

20 Reps

-

3

Walking Lunge (Dumbbell)

2 Sets

20 Reps

-

Day 4

1

Hammer Curl

2 Sets

20 Reps

-

2

Reverse Wrist Curl (Dumbbell)

4 Sets

20 Reps

-

3

Wrist Curls

4 Sets

25 Reps

-

4

Reverse Bicep Curl (Dumbbell)

2 Sets

20 Reps

-

5

Tricep Pushdown (Cable)

4 Sets

12 Reps

-

6

Farmer's Walk (Weighted)

1 Set

3 mins

-

Day 5

1

Chin-Up (Weighted)

3 Sets

8 Reps

-

2

Seal Row

3 Sets

10 Reps

-

3

Barbell Row

2 Sets

10 Reps

-

4

Shrug (Dumbbell)

3 Sets

20 Reps

-

5

Incline Curl (Dumbbell)

2 Sets

20 Reps

-