RUTINA DE PECHO, ESPALDA EJERCICIO 1 EN BISERIE Flexiones de codo declinadas 4 series de 30 rep Dominadas lastradas 4 series de 8 a 15 rep EJERCICIO 2 EN BISREIE Press inclinado con mancuerna 4 series de 12 a 15 rep Remo con mancuerna 4 series de 12 a 15 rep EJERCICIO 3 EN BISERIE Press plano en suelo unilateral con mancuerna 4 series de 8 a 12 rep Remo unilateral con mancuerna 4 series de 10 a 15 rep EJERCICIO 4 EN BISERIE Aperturas unilateral 4 series de 12 rep (cuando acabo las 12 hago 5 con ambos brazos) Remo altura media unilateral 4 series de 12 rep (cuando acabo hago 5 con ambos brazos) Al finalizar la rutina hago unas flexiones al fallo. ROUTINE CHEST, BACK EXERCISE 1 IN BISERIE Decline elbow push-ups 4 sets of 30 rep Weighted chin-ups 4 sets of 8 to 15 reps EXERCISE 2 IN BISREIE Incline dumbbell press 4 sets of 12 to 15 reps Dumbbell row 4 sets of 12 to 15 reps EXERCISE 3 IN BISERIE Unilateral dumbbell flat floor press 4 sets of 8 to 12 reps Unilateral dumbbell row 4 sets of 10 to 15 reps EXERCISE 4 IN BISERIE Unilateral openings 4 sets of 12 reps (when I finish 12 I do 5 with both arms) Half-height unilateral row 4 sets of 12 reps (when I finish I do 5 with both arms) At the end of the routine I do some push-ups to failure.