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Reconstruyendo el Monolito (versión hombro)

by Gabriel E.

Program Description

Recuperarse

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    120 minutes
  • Created
    Feb 01, 2025 04:43
  • Last Edited
    Jun 18, 2025 10:23

Summary

Transform your shoulder strength with "Reconstruyendo el Monolito (versión hombro)," a focused 1-week program designed for serious lifters. With five intense training days, you'll engage in a variety of exercises like the Deadlift, Bear Hug, and Farmer's Walk, targeting your entire upper body and enhancing stability. This program is perfect for those looking to build muscle and improve their lifting technique in a garage gym setting. Get ready to challenge yourself and see real results in just one week!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
-
2
Bear Hug
3
2 mins
-
3
Farmer's Walk (Weighted)
1
3 mins
-
4
Shrug (Dumbbell)
2
20 reps
-
5
Seal Row
2
10 reps
-
6
Chinese Plank
2
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
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
3
8-10 reps
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
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
20 reps
-
3
Walking Lunge (Dumbbell)
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
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 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
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
-
Week 1
1 / 1 Weeks
Day 1
1
Deadlift (Barbell)
5 Sets
5 Reps
-
2
Bear Hug
3 Sets
2 mins
-
3
Farmer's Walk (Weighted)
1 Set
3 mins
-
4
Shrug (Dumbbell)
2 Sets
20 Reps
-
5
Seal Row
2 Sets
10 Reps
-
6
Chinese Plank
2 Sets
3 mins
-
Day 2
1
Band Face Pull
3 Sets
20 Reps
-
2
Shoulder YTWL
4 Sets
20 Reps
-
3
Bench Press (Barbell)
3 Sets
10 Reps
-
4
Bicep Curl (EZ Bar)
1 Set
3 Sets
8-10 Reps
10-12 Reps
-
-
5
Incline Curl (Dumbbell)
2 Sets
20 Reps
-
6
Dip (Bodyweight)
3 Sets
20 Reps
-
7
Skull Crusher
3 Sets
12 Reps
-
8
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
20 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
20 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
-
Day 4
1
Hammer Curl
2 Sets
20 Reps
-
2
Reverse Wrist Curl (Dumbbell)
4 Sets
20 Reps
-
3
Wrist Curls
4 Sets
25 Reps
-
4
Reverse Bicep Curl (Dumbbell)
2 Sets
20 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
-
6
Farmer's Walk (Weighted)
1 Set
3 mins
-
Day 5
1
Chin-Up (Weighted)
3 Sets
8 Reps
-
2
Seal Row
3 Sets
10 Reps
-
3
Barbell Row
2 Sets
10 Reps
-
4
Shrug (Dumbbell)
3 Sets
20 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
20 Reps
-