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[![](https://ipfs-3speak.b-cdn.net/ipfs/bafybeigzorsoxsboilgtnjou3w2q3sfool7mqtw4jy7wq6gjqlsthx5v4e/)](https://3speak.tv/watch?v=athleticactivity/hjmyfcft)

▶️ [Watch on 3Speak](https://3speak.tv/watch?v=athleticactivity/hjmyfcft)

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|<center>***<a href="https://hive.blog/trending/hive-108943" > FULL DEPORTES </a>***</center>|
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<div class="text-justify"><div class="pull-left"><center><h1>Circuito con pesas para el tren superior</h1></center></div>

 <div class="text-justify"><div class="pull-right"><center><h1>Weight circuit for the upper body</h1></center></div>

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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/23vsSXmKckTg6pGwvQb5ahr48YaYsjmMuL3p6neCb16PWysGXkVmmQU4C9HCzEyF33rak.png</center>



|<center>Spanish</center>|<center>English</center>|
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|<center>Rutina con mancuernas</center>|<center>dumbbell workout</center>|

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<div class="text-justify"><div class="pull-left">Saludos queridos amigos de la comunidad @hive @fulldeportes, En esta oportunidad quiero compartir con todos ustedes, esta excelente rutina y muy completa que realice día domingo, para variar la rutina y trabajar y diferentes músculos del tren superior.</div>

<div class="text-justify"><div class="pull-right">Greetings dear friends of the @hive @fulldeportes community, On this occasion I want to share with all of you this excellent and very complete routine that I did on Sunday, to vary the routine and work on different muscles of the upper body.</div> 

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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/AK9QCKiMcrw917Z9pdvQ6jn5bcThL4WvsxbnasSkfbbYr2zxk1RC2buZxpTPeJf.png</center>


|<center>RUTINA DE EJERCICIOS</center>|<center>EXERCISE ROUTINE</center>|
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![VID_20220303_094405_2 (1).gif](https://files.peakd.com/file/peakd-hive/athleticactivity/23ywsBajueXUPH8GbWeywGNbf8o2dAMsXR745EoxkTuT5x84FQKFacpfz4MAxVSBz9xU7.gif)

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<div class="text-justify"><div class="pull-left">Set de entrenamiento con mancuernas, para el fortalecimiento de nuestros músculos y aumento de masa muscular.</div>

<div class="text-justify"><div class="pull-right">Dumbbell training set, for strengthening our muscles and increasing muscle mass.</div>

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|<center>EJERCICIOS CON MANCUERNAS</center>|<center>EXERCISES WITH DUMBBELLS</center>|
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<div class="text-justify"><div class="pull-left">En esta oportunidad, trabajaremos un ejercicio diferente, de biceps, tríceps, espalda, pecho y hombro. 4 rondas con descanso de 4 minutos, todos los ejercicios totalmente seguidos al momento de hacer el circuito.</div>

<div class="text-justify"><div class="pull-right">In this opportunity, we will work a different exercise, biceps, triceps, back, chest and shoulder. 4 rounds with a 4-minute rest, all exercises fully followed at the time of doing the circuit.</div>

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<div class="text-justify"><div class="pull-left">Esta rutina que presento es muy completa está compuesta por la ejecución de una serie de ejercicios, donde trabajamos con nuestro con las mancuernas y con nuestro propio peso corporal haciendo las clases flexiones o lagartijas, en la que trabajamos distinto músculos en cada ejercicio.</div>

<div class="text-justify"><div class="pull-right">This routine that I present is very complete and is made up of the execution of a series of exercises, where we work with our dumbbells and with our own body weight doing push-ups or push-ups, in which we work different muscles in each exercise.</div>



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<div class="text-justify"><div class="pull-left">Esta rutina de ejercicios, consta de 5 ejercicios, haremos 4 series como les acabo de comentar totalmente seguido, con una pausa de 4 minutos al momento de culminar cada ronda.</div>

<div class="text-justify"><div class="pull-right">This exercise routine consists of 5 exercises, we will do 4 series as I just told you, totally followed, with a 4-minute break at the end of each round.</div>


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<div class="text-justify"><div class="pull-left">Este set de entrenamiento está compuesto por la ejecución de una serie de ejercicios, entre los cuales podemos mencionar los siguientes: Flexiones clásicas, curl de biceps martillo, remo en T con una mancuerna, patada de tríceps, y elevaciones de hombro frontal a una mancuerna con agarre inverso supino.</div>

 <div class="text-justify"><div class="pull-right">This training set is made up of the execution of a series of exercises, among which we can mention the following: classic push-ups, biceps hammer curls, T rows with a dumbbell, triceps kick, and front shoulder raises with a dumbbell with supine reverse grip.</div>

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|Ejercicios|4Rondas|Descanso|
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|Flexiones|Al fallo |Descanso de 4 min culminando toda la ronda|
|Biceps|5+5+10|Descanso de 4 min culminando toda la ronda|
|Remo en T|10rep|Descanso de 4 min culminando toda la ronda|
|Triceps|10Rep|Descanso de 4 min culminando toda la ronda|
| Hombro  |10Rep |Descanso de 4 min culminando toda la ronda|

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<center>***</center>



|<center>EJERCICIO</center>|<center>EXERCISE</center>|
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|<center>Flexiones</center>|<center>push-ups</center>|
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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/2432Dv1VaVUuaWbHwekzpa4NEKpvrHF9XA8y8DnAzjhiQULAVKuiLZnauKAaJA6HBZKwN.png</center>


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<center>Biceps martillo </center>|<center>hammer biceps</center>|
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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/23y8t1iZTczRJ17UySgvUAA1xfv5iAWFDGw2dqX1seDdE53iPhkJj4Zp6jh1sdJ5tmFQx.png</center>


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|<center>Remo en T</center>|<center>T rowing</center>|
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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/23xp6GP6mnWGdk1GYiWnnxAPFruNL48npPYhyoAJ7WuUyAkQYKybYNLfTZtjjR7pvmzKz.png</center>



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|<center>Patada de tríceps</center>|<center>triceps kick</center>|
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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/23wgKYSfCp7DmK9Sqjf8QP8WAWxnoBPVuxboFViQXpnL8LES6CmwQ3ybF2pjxsZQ5MRFS.png</center>





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|<center>Elevaciones de hombro</center>|<center>shoulder raises</center>|
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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/23xVKAAjxJim1oNPXM1CJnJu42uyA6r7WHARnmYysTDjo92BSkXY5CYbymeeWhjoJvzHf.png</center>

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<center>***</center>


|<center>Créditos</center>|<center>Credits</center>|
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|<center>Camara</center>|<center>Camera</center>|
|<center>@athleticactivity</center>|<center>@athleticactivity</center>|
|<center>Video</center>|<center>Video</center>|
|<center>@athleticactivity</center>|<center>@athleticactivity</center>|
|<center>Editor de videos</center>|<center>Video editor</center>|
|<center>KineMaster</center>|<center>KineMaster</center>|


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|<center>Musicalización</center>|<center>Music</center>|
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|<center><a href="https://m.youtube.com/watch?v=fEem3RH5V9U" >Alan Walker-Faded</a></center>|
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|<center>La música usada en la producción del video esta libre de derechos de autor</center>|<center>The music used in the production of the video is free of copyright</center>|
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<div class="text-justify"><div class="pull-left">El contenido es totalmente original de @athleticactivity.</div>


 <div class="text-justify"><div class="pull-right">The content is totally original from @athleticactivity.</div>

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<center>https://files.peakd.com/file/peakd-hive/athleticactivity/ALD9uybactsj28Rc3omgK8y1T7zKcnb1XNPyLvVsqCrpY4Q51p53g2GFPZZoq5E.png</center>

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<div class="text-justify"><div class="pull-left">Muchas gracias por su tiempo y lectura, Soy Jherome Vargas. </div>

 <div class="text-justify"><div class="pull-right">Thank you very much for your time and reading, I'm Jherome Vargas</div>

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<div class="text-justify"><div class="pull-left">Nos vemos en una próxima publicación </div>

 <div class="text-justify"><div class="pull-right">See you in a future post</div>

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|<center>Social Media</center>|
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<center>[![](https://steemitimages.com/DQmYdASLWz3QZnVV3Xd3s4GpKGNiXpnpMCNBicRjY949Lhb/instagrafsfsm.png)](https://instagram.com/jheromegermayn/)</center>

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▶️ [3Speak](https://3speak.tv/watch?v=athleticactivity/hjmyfcft)