{"id":30858,"date":"2024-10-22T13:09:46","date_gmt":"2024-10-22T11:09:46","guid":{"rendered":"https:\/\/behumax.com\/?p=30858"},"modified":"2024-10-22T13:20:25","modified_gmt":"2024-10-22T11:20:25","slug":"guia-de-entrenamiento-rack-smith-500","status":"publish","type":"post","link":"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/","title":{"rendered":"Guia de treino do Rack Smith 500"},"content":{"rendered":"\n[section padding=&#8221;5px&#8221;]\n\n<p>El <strong>Multipower Rack Smith 500<\/strong> de Behumax es el aliado perfecto para aquellos que quieren optimizar sus entrenamientos en un solo equipo. Este equipo multipower te permite realizar una gran variedad de ejercicios, ofreciendo estabilidad y seguridad para maximizar el rendimiento. Perfecta para quienes buscan entrenar tanto la parte superior como inferior del cuerpo.<\/p>\n<p>Este plan de entrenamiento te ayudar\u00e1 a <strong>alcanzar tus metas de manera progresiva,<\/strong> ya sea que busques ganar fuerza, mejorar tu resistencia o tonificar tu musculatura. A lo largo de la semana se va enfocando en grupos musculares espec\u00edficos, lo que asegura un equilibrio entre esfuerzo y recuperaci\u00f3n, permiti\u00e9ndote progresar de manera consistente y sin sobrecargar en ninguna zona del cuerpo.<\/p>\n<p>A continuaci\u00f3n, te ofrecemos una rutina detallada por d\u00edas que aprovechar\u00e1 al m\u00e1ximo las funcionalidades de tu equipo y potenciar\u00e1 tus resultados.<\/p>\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30863&#8243; image_size=&#8221;original&#8221; margin=&#8221;0px 0px -4px 0px&#8221;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Tabla de Contenidos<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #13181c;color:#13181c\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #13181c;color:#13181c\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Lunes_Pecho_Piernas_y_Brazos\" >Lunes: Pecho, Piernas y Brazos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Martes_Hombros_Espalda_y_Triceps\" >Martes: Hombros, Espalda y Tr\u00edceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Miercoles_Pecho_Piernas_y_Espalda\" >Mi\u00e9rcoles: Pecho, Piernas y Espalda<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Jueves_Gluteos_Hombros_y_Abdominales\" >Jueves: Gl\u00fateos, Hombros y Abdominales<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Viernes_Circuito_Completo\" >Viernes: Circuito Completo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Semana_2_Reto_Multigym_550_PRO\" >Semana 2: Reto Multigym 550 PRO<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev2.behumax.com\/pt\/guia-de-entrenamiento-rack-smith-500\/#Consejos_Generales\" >Consejos Generales<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Lunes_Pecho_Piernas_y_Brazos\"><\/span><strong>Lunes: Pecho, Piernas y Brazos<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press banca en barra Smith<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Utiliza la barra Smith para realizar el cl\u00e1sico press de banca, enfoc\u00e1ndote en el pecho y los tr\u00edceps. Mant\u00e9n los pies firmes en el suelo y los codos cerca del cuerpo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Sentadilla en barra guiada<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 12-15<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Coloca la barra Smith sobre los hombros y realiza sentadillas profundas, manteniendo la espalda recta para trabajar los gl\u00fateos y las piernas.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Jal\u00f3n pecho sentado<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Si\u00e9ntate en la m\u00e1quina y tira del jal\u00f3n hacia tu pecho, enfoc\u00e1ndote en contraer los m\u00fasculos de la espalda.<\/li>\n<\/ul>\n<\/li>\n<li><strong>B\u00edceps en barra Z<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Realiza el curl con barra Z, manteniendo los codos cerca del torso para una contracci\u00f3n \u00f3ptima de los b\u00edceps.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Martes_Hombros_Espalda_y_Triceps\"><\/span><strong>Martes: Hombros, Espalda y Tr\u00edceps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Push press con barra ol\u00edmpica<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Coloca la barra sobre los hombros y empuja hacia arriba explosivamente, activando hombros y tr\u00edceps.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Peso muerto con barra ol\u00edmpica<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 8-10<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Con la barra en el suelo, lev\u00e1ntala usando la fuerza de las piernas y la espalda baja, manteniendo siempre la t\u00e9cnica adecuada.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Espalda con cruce de poleas<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Realiza un cruce de poleas a la altura de los hombros para trabajar los dorsales y la parte superior de la espalda.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tr\u00edceps con cuerda<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Usa la cuerda en la polea alta para trabajar los tr\u00edceps, estirando completamente los brazos hacia abajo.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30864&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30865&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Miercoles_Pecho_Piernas_y_Espalda\"><\/span><strong>Mi\u00e9rcoles: Pecho, Piernas y Espalda<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Pectoral con pesas<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Acu\u00e9state en un banco y usa la barra para realizar press de pecho, trabajando los m\u00fasculos pectorales.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Zancada alterna con pesas<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 12-15 por pierna<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Con pesas en las manos, da un paso hacia adelante y baja en una zancada, activando gl\u00fateos y cu\u00e1driceps.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Remo inclinado con barra<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Con la barra ol\u00edmpica, inclina el torso hacia adelante y realiza un remo para trabajar la espalda.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Tr\u00edceps con barra Z<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Utiliza la barra Z para realizar una extensi\u00f3n de tr\u00edceps, asegur\u00e1ndote de estirar completamente los brazos en cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Jueves_Gluteos_Hombros_y_Abdominales\"><\/span><strong>Jueves: Gl\u00fateos, Hombros y Abdominales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Pectoral frontal<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Realiza press frontal para enfocar el trabajo en los m\u00fasculos pectorales superiores.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Hip thrust<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 12-15<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Con la espalda apoyada en un banco y una barra sobre las caderas, empuja hacia arriba para activar los gl\u00fateos.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominal colgado<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 15-20<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Cuelga de una barra y eleva las piernas hasta formar un \u00e1ngulo de 90 grados para trabajar el core.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Elevaciones frontales con polea baja<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Realiza elevaciones frontales con polea para trabajar los deltoides anteriores.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30866&#8243;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n[section padding=&#8221;0px&#8221;]\n\n[row]\n\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n[ux_image id=&#8221;30867&#8243;]\n\n\n[\/col]\n[col span=&#8221;6&#8243; span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Viernes_Circuito_Completo\"><\/span><strong>Viernes: Circuito Completo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Press banca en barra Smith<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Repite el ejercicio de press banca para finalizar la semana con un trabajo integral de pecho.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Zancada alterna con pesas<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 12-15 por pierna<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Trabaja las piernas nuevamente con este ejercicio b\u00e1sico pero efectivo.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Espalda con cruce de poleas<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Sigue trabajando la espalda para mantener una postura equilibrada.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Abdominales<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 15-20<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Realiza ejercicios abdominales b\u00e1sicos para fortalecer el core.<\/li>\n<\/ul>\n<\/li>\n<li><strong>B\u00edceps bajo m\u00e1s tr\u00edceps isom\u00e9trico<\/strong>\n<ul>\n<li><strong>Series<\/strong>: 3<\/li>\n<li><strong>Repeticiones<\/strong>: 10-12<\/li>\n<li><strong>Descripci\u00f3n<\/strong>: Cierra la semana con un trabajo combinado de b\u00edceps y tr\u00edceps, manteniendo una contracci\u00f3n isom\u00e9trica al final de cada repetici\u00f3n.<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Semana_2_Reto_Multigym_550_PRO\"><\/span><strong>Semana 2: Reto Multigym 550 PRO<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n[ux_html]\n\n<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/ATBXVY_b0hU?si=5zFfMcqetIgREKxQ\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n[\/ux_html]\n\n[\/col]\n[col span__sm=&#8221;12&#8243;]\n\n<h2><span class=\"ez-toc-section\" id=\"Consejos_Generales\"><\/span><strong>Consejos Generales<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Antes de cada sesi\u00f3n de entrenamiento, es fundamental preparar el cuerpo adecuadamente<strong>. Dedicar entre 5 y 10 minutos a un calentamiento activo<\/strong> para aumentar tu ritmo card\u00edaco y tambi\u00e9n para mejorar la movilidad de tus articulaciones, reduciendo as\u00ed el riesgo de lesiones.<\/p>\n<p>Al finalizar<strong>, no olvides incluir una serie de estiramientos,<\/strong> ya que esto ayudar\u00e1 a que tus m\u00fasculos se relajen despu\u00e9s del esfuerzo, acelerando su recuperaci\u00f3n y mejorando tu flexibilidad a largo plazo. Incorporar esta rutina de enfriamiento es clave para evitar tensiones musculares innecesarias y mantener un buen rango de movimiento.<\/p>\n<p>Adem\u00e1s,<strong> recuerda que el progreso debe ser constante pero gradual.<\/strong> No tengas prisa en aumentar el peso y sube la carga de manera controlada. De esta forma, podr\u00e1s seguir avanzando de forma efectiva, asegur\u00e1ndote obtener los mejores resultados sin comprometer tu t\u00e9cnica.<\/p>\n<p>Este enfoque integral adem\u00e1s de maximiza los beneficios del <strong>Multipower Rack Smith 500<\/strong>, tambi\u00e9n garantiza un entrenamiento equilibrado, orientado a fortalecer todo tu cuerpo de manera eficiente y segura.<\/p>\n[button text=&#8221;Comienza el reto de 21 dias de musculacion&#8221; color=&#8221;alert&#8221; radius=&#8221;10&#8243; link=&#8221;https:\/\/dev2.behumax.com\/reto-de-musculacion-21-dias\/&#8221;]\n\n\n[\/col]\n\n[\/row]\n\n[\/section]\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":30859,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[221,1111],"tags":[],"class_list":["post-30858","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-es","category-multiestacion-de-musculacion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda de Entrenamiento Rack Smith 500: Reto 21 d\u00edas | Behumax<\/title>\n<meta name=\"description\" content=\"El Rack Smith 500 de Behumax: Tercera semana del reto de 21 d\u00edas. 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