@fulldeportes, espero que se encuentren bien, el día de hoy tengo la amabilidad de traerles una rutina de espalda y biceps, una de mis rutinas favoritas a la hora de realizarla y grabarlas 😅.Hello everyone fellow Hive and
This routine will be focused on the amplitude of the back working the biceps in a secondary way. It will consist of 5 exercises with a medium difficulty so anyone could perform it, remember to warm up with a good joint movement before doing any physical activity.
Vayamos a la rutina // Let's go to routine
1) Jalón al pecho // Chest Pull
Our first exercise will be a traditional chest pull-up, working a variety of muscles including: Latissimus Dorsi, Roundus Major and Biceps. We will do two sets of approach with little weight, then 3 effective sets with a good weight doing between 8 - 12 repetitions.
2) Remo unilateral en pole baja // Unilateral rowing on low pulley
I like to add unilateral exercises to try to level the strength and indifferences, here we will work in a focused way the latissimus dorsi, for this we must bring our wrist to the waist. We will do two sets with enough weight to failure.
3) Pull ups con agarre neutro // Pull ups with neutral grip
To finish the focus on the back, we will do these pull-ups with neutral grip to give more work to the biceps and forearm. Three sets to failure is what I recommend.
4) Curl Predicador // Preacher Curl
An excellent exercise to completely isolate the biceps, the best way to take advantage of this exercise is not lifting the chest support and placing one foot on the seat, so this a little more comfortable and give more emphasis to the muscle. Two sets RIR 2 doing 10 reps.
5) Curl en polea con agarre cerrado // Close grip pulley curl
Finally a Curl with closed grip on pulley, one of my favorite exercises to work the biceps, as I feel a greater stimulus when performing it. Two sets with a good weight to failure.
 @rosheedkassie | @rosheedkassie |
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