Upper Body
Routine 10 - Upper Body Push & Pull
LEVEL
Intermediate
EQUIPMENT
Dumbbells
DURATION
35-45 min
Rutina de tren superior que combina movimientos push y pull para trabajar de forma equilibrada espalda, hombros, pecho y brazos.
01
WARM UP
WARM UP
5 MIN AMRAP:
- 10 Around the Worlds
- 10 Shoulder Taps (5/5)
- 8 Push-Ups
- 10 Arm Swings
- 10 Scapular Retractions
02
STRENGTH
STRENGTH
Part A - 3 sets
- 10 Dumbbell Floor Press
- 10/10 One-Arm Rows
- 10 Arnold Press
Part B - 3 sets
- 12 Lateral Raises
- 10 Hammer Curls
- 10 Tricep Kickbacks
03
WORKOUT
WORKOUT
EMOM - 9 MIN (3 rounds)
- Min 1: 10 Dumbbell Push Press
- Min 2: 10 Bent-Over Rows
- Min 3: 8-10 Push-Ups
REST TIME
60-90 sec between strength sets unless otherwise indicated.
TRAINING TIPS
Mantén una carga que puedas controlar sin balancear el torso. Busca calidad antes que velocidad.
MODIFICATIONS
Realiza push-ups inclinados y reduce carga en presses y raises.
← VIEW ALL WORKOUT ROUTINES
