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Main DB
DB
Muscle Group/Category
Exercise
Instructions
Sets
Reps
RIR
Peso en LB
Peso en KG
Chest
9
Bench Press (Barbell or Dumbbell)
Ultima | Rest-Pause
1
0
Incline Bench Press (Mancuernas)
Ultima 2 | Drop Set
2
0
Decline Bench Press (Barbell or Dumbbell)
Ultima | Drop Set
3
0
Chest Flyes (Dumbbell or Cable)
Ultimas 2 | Rest-Pause
4
0
Push-Ups
Ultima al fallo
5
0
Chest Press Maquina
aaaa
0
Pec Deck Machine
0
Apertura de pectoral en polea (sentado)
0
Press inclinado con mancuernas
0
Back
11
Deadlifts (Barbell)
0
Pull-Ups/Chin-Ups
0
Lat Pulldown (Polea)
0
Bent-Over Rows (Barbell or Dumbbell)
0
Seated Rows (Cable Machine)
0
T-Bar Rows
0
Single-Arm Dumbbell Rows
0
Remo unilateral en máquina hammer (Neutro)
0
Pull down unilateral en máquina
0
Pull down agarre neutro
0
Posteriores en máquina pec-deck
0
Shoulders
8
Overhead Press (Barbell or Dumbbell)
0
Elevación Lateral (Polea)
0
Front Raises (Dumbbell or Barbell)
0
Rear Delt Flyes (Dumbbell or Cable)
0
Arnold Press (Dumbbell)
0
Upright Rows (Barbell)
0
Press militar sentado con mancuernas
0
Elevaciones laterales en polea
0
Biceps
8
Barbell Curls
0
Dumbbell Curls
0
Hammer Curls
0
Preacher Curls
0
Concentration Curls
0
Cable Curls
0
Curl de bíceps en polea baja
0
Curl martillo
0
Triceps
7
Tricep Dips
0
Skull Crushers (Barbell or Dumbbell)
0
Tricep Extension (Polea)
0
Extención de tricep tras nuca (Polea media)
0
Close-Grip Bench Press
0
Extensión de tríceps con cuerda
0
Extensión de tríceps sobre la nuca (polea media)
0
Core (Abs)
7
Planks
0
Crunches
0
Russian Twists
0
Leg Raises
0
Bicycle Crunches
0
Cable Woodchoppers
0
Ab Wheel Rollouts
0
Quadriceps
8
Squats (Barbell or Dumbbell)
0
Leg Press Machine
0
Lunges (Dumbbell or Barbell)
0
Leg Extensions (Maquina)
0
Deadlifts (Barbell)
0
Hamstrings
0
Leg Curls (Machine)
0
Romanian Deadlifts (Barbell or Dumbbell)
0
Glutes
5
Hip Thrusts
0
Glute Bridges
0
Cable Kickbacks
0
Abductores
0
Hiperextensiones de cadera en máquina
0
Calves
3
Calf Raises (Standing or Seated, with or without weights)
0
Donkey Calf Raises
0
Elevación de talón de pie
0
Cardio
7
Treadmill Running/Walking
0
Stationary Biking
0
Elliptical Trainer
0
Rowing Machine
0
Jump Rope
0
Stair Climber
0
High-Intensity Interval Training (HIIT)
0
Full-Body
6
Burpees
0
Kettlebell Swings
0
Medicine Ball Slams
0
Battle Ropes
0
Clean and Press (Barbell or Dumbbell)
Ultimas 2 al Fallo
0
Snatch (Barbell or Dumbbell)
Ultimas 2 al Fallo
0
Femoral
3
Peso muerto rumano con mancuernas
0
Curl acostado en máquina
0
Curl femoral sentado en máquina
0
9
Curl de bíceps máquina predicador
0
Remo unilateral en máquina hammer (Prono)
0
Pullover
0
Face Pull
0
Cristos en máquina sentado
0
Peso muerto (Sumo)
0
Sentadilla Pendulo
0
Sentadilla Sissy
0
Aductor
0
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