Día 2 - Tren superior
Body Heatmap
Target Muscles
Kneeling Push Up
18 reps1
210 reps2
310 reps3
410 reps4
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
8
2
10
3
10
4
10
Bicep Curl (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
12
10
2
12
10
3
12
10
4
12
10
Bench Dip
110 reps1
210 reps2
310 reps3
410 reps4
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
10
2
10
3
10
4
10
Lying Leg Raise
115 reps1
215 reps2
315 reps3
415 reps4
Abs
Lying Leg Raise
Abs
Set
Reps
1
15
2
15
3
15
4
15
Jackknife Sit Up
110 reps1
212 reps2
312 reps3
Abs
Jackknife Sit Up
Abs
Set
Reps
1
10
2
12
3
12
Chest Press (Machine)
110 reps1
28 reps2
38 reps3
48 reps4
ChestFront DeltsTriceps
Chest Press (Machine)
ChestFront DeltsTriceps
Set
KG
Reps
1
24
10
2
24
8
3
24
8
4
24
8
Rope Straight Arm Pulldown
18 reps1
28 reps2
38 reps3
48 reps4
Lats
Rope Straight Arm Pulldown
Lats
Set
KG
Reps
1
11
8
2
11
8
3
11
8
4
11
8
Bicep Curl (Cable)
18 reps1
28 reps2
38 reps3
48 reps4
Biceps
Bicep Curl (Cable)
Biceps
Set
KG
Reps
1
11
8
2
11
8
3
11
8
4
11
8
Lat Pulldown (Machine)
17 reps1
28 reps2
38 reps3
48 reps4
LatsUpper Back
Lat Pulldown (Machine)
LatsUpper Back
Set
KG
Reps
1
40
7
2
40
8
3
40
8
4
40
8
Decline Crunch (Weighted)
18 reps1
210 reps2
310 reps3
410 reps4
Abs
Decline Crunch (Weighted)
Abs
Set
+KG
Reps
1
10
8
2
-
10
3
-
10
4
-
10
Bicep Curl (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
Biceps
Bicep Curl (Dumbbell)
Biceps
Set
KG
Reps
1
12
12
2
12
12
3
12
12
4
12
12
Bench Dip
110 reps1
210 reps2
310 reps3
410 reps4
TricepsChest
Bench Dip
TricepsChest
Set
Reps
1
10
2
10
3
10
4
10
Kneeling Push Up
110 reps1
210 reps2
310 reps3
410 reps4
ChestTriceps
Kneeling Push Up
ChestTriceps
Set
Reps
1
10
2
10
3
10
4
10