Name: Playbook - Laura Cabrera - Dia 4 - Upper Body
Uploaded: 2024-01-17T19:28:25.549Z
Duration: 60 min
Description: Dia 4 - Upper Body

Calentamiento - Súper Serie
 3 rondas x 12
 Dominadas
 Fondos de banco

 Entrenamiento - Serie Gigante
 3 rondas x 12
 Prensa de hombros con agarre cerrado
 DB de elevación frontal
 Press de hombros sentado alterno

 Entrenamiento - Súper Serie
 3 rondas x 12
 Vuelo de la máquina hacia atrás
 Prensa de ajedrez plana con barra

 Entrenamiento - Súper Serie
 3 rondas x 12
Extension de Triceps con barra
 Patada de tríceps DB

Pull Ups

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips

Calentamiento - Super Serie

Close Grip Shoulder Press

Front Raise with DB

- Sit on the bench with your back straight
- Press both dumbbells overhead
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alternating Seated Shoulder Press

Workout - Serie Gigante

- Sit on the pec deck fly machine with your stomach against the pad
- Grasp the pec deck handles ensuring your upper arms are parallel to the floor
- Push the handles back together as you contract your back and squeeze your shoulder blades
- Release the weight back to starting position with control

Machine Fly Back

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly
- Lower down until the bar touches your chest
- Press up engaging your chest

Barbell Flat Chest Press

Workout - Super Serie

Barbell Skull Crushers

Triceps Kickbacks with DB

Dia 4 - Upper Body

Excelente entrenamientos!!! Me encantan❤️ Graciassss

Liliana Dos Santos

Dia 1 Piernas

Dia 2 Espalda y biceps

Dia 3 Glúteos

Amazing WOD! Gracias coach❤️ Súper completo

Alessa

Dia 4 Hombros y triceps

Demasiado buenos tus entrenamientos🥰 me encanta la app

Dia 4 - Upper Body

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