Entrenamiento de hombros y espalda en el gym [Esp🇪🇸|Eng🇺🇸].
Ayer como veran en mi post anterior entrené plancha y básicos (hombro y espalda) y justamente hoy me tocó en el gym lo mismo, ya que mi entrenamiento es guiado por mi coach y estamos en plena preparación para mí primera presentación en una compe de novatos en la categoría men's physique.
Los ejercicios de hoy fueron Press militar en maquina (10 frontales y 10 inverso) + Remo en barra fija (12 rep) x 3 series - Seguido de dominadas abiertas para espalda (15 rep) + Elevaciones frontales a altura media con 20k(10 rep) + elevaciones frontales de media a alta con 10k (10 rep) x 3 series - luego jalones para dorsales en polea (15 rep) + elevaciones laterales con mancuernas(12 rep).
Para finalizar mi rutina siempre añado ejercios básicos de calistenia como lo son las dominadas y los fondos + una sesión de cardio en bici de 45 minutos y terminó todo bien con una comida de post entreno que hoy fue una ración de arroz con plátano y carne molida.
Yesterday as you can see in my previous post I trained plank and basics (shoulder and back) and just today I did the same in the gym, since my training is guided by my coach and we are in full preparation for my first presentation in a novice competition in the men's physique category.
Today's exercises were Military Press on machine (10 front and 10 reverse) + Rowing on fixed bar (12 rep) x 3 sets - Followed by open pull-ups for back (15 rep) + Front raises to medium height with 20k(10 rep) + front raises from medium to high with 10k (10 rep) x 3 sets - then pull-ups for dorsal in pulley (15 rep) + lateral raises with dumbbells (12 rep).
To finish my routine I always add basic calisthenics exercises such as pull-ups and dips + a 45 minute bike cardio session and finished it all off nicely with a post workout meal which today was a serving of rice with banana and ground beef.
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