Upper Body
Routine 02 - Upper Body Basics
LEVEL
Beginner
EQUIPMENT
Dumbbells
DURATION
30 - 40 min
Rutina básica de tren superior enfocada en hombros, espalda y brazos para desarrollar fuerza y control.
01
WARM UP
WARM UP
5 MIN:
- 10 Arm Circles each direction
- 10 Shoulder Rolls
- 10 Alternating Arm Reaches
- 8 Wall or Incline Push-Ups
- 10 Scapular Retractions
02
STRENGTH
STRENGTH
Part A - 3 sets
- 10-12 Dumbbell Shoulder Press
- 10/10 One-Arm Dumbbell Row
Part B - 3 sets
- 10-12 Dumbbell Bicep Curls
- 10-12 One-Dumbbell Tricep Extensions
- 10-12 Lateral Raises
03
WORKOUT
WORKOUT
EMOM - 6 MIN (2 rounds)
- Min 1: 10 Dumbbell Push Press
- Min 2: 10 Bent-Over Dumbbell Rows
- Min 3: 20 Shoulder Taps (10/10)
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Mantén el core estable y evita utilizar impulso para mover los dumbbells.
MODIFICATIONS
Utiliza menos peso y realiza Shoulder Taps con las manos elevadas si es necesario.
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