Reconstruyendo el Monolito (versión hombro)
Llevar sangre a la articulacion del hombro mientras se mantiene y mejora el nivel de aquello que puedo hacer.
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Deadlift (Barbell) | 5 | 5 reps |
| 2 | Bear Hug | 3 | 2 min |
| 3 | Farmer's Walk (Weighted) | 1 | 3 min |
| 4 | Shrug (Dumbbell) | 2 | 20 reps |
| 5 | Seal Row | 2 | 10 reps |
| 6 | Chinese Plank | 2 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Band Face Pull | 3 | 20 reps |
| 2 | Shoulder YTWL | 4 | 20 reps |
| 3 | Bench Press (Barbell) | 3 | 10 reps |
| 4 | Bicep Curl (EZ Bar) | 1 | 8–10 reps |
| 3 | 10–12 reps | ||
| 5 | Incline Curl (Dumbbell) | 2 | 20 reps |
| 6 | Dip (Bodyweight) | 3 | 20 reps |
| 7 | Skull Crusher | 3 | 12 reps |
| 8 | Tricep Pushdown (Cable) | 4 | 12 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 20 reps |
| 2 | Bulgarian Split Squat (Dumbbell) | 2 | 20 reps |
| 3 | Walking Lunge (Dumbbell) | 2 | 20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl | 2 | 20 reps |
| 2 | Reverse Wrist Curl (Dumbbell) | 4 | 20 reps |
| 3 | Wrist Curls | 4 | 25 reps |
| 4 | Reverse Bicep Curl (Dumbbell) | 2 | 20 reps |
| 5 | Tricep Pushdown (Cable) | 4 | 12 reps |
| 6 | Farmer's Walk (Weighted) | 1 | 3 min |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Chin-Up (Weighted) | 3 | 8 reps |
| 2 | Seal Row | 3 | 10 reps |
| 3 | Barbell Row | 2 | 10 reps |
| 4 | Shrug (Dumbbell) | 3 | 20 reps |
| 5 | Incline Curl (Dumbbell) | 2 | 20 reps |
Common questions
Yes, Reconstruyendo el Monolito (versión hombro) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 120 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Reconstruyendo el Monolito (versión hombro) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Reconstruyendo el Monolito (versión hombro) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
