Alejandro Salas Solano

Programas

Aquí se encuentran los programas:

PE-1

Fecha de cambio de rutina: 21 November 2024

Día 1 y 3

Pectoral – Tríceps – Hombros – Abs

Pectoral – 2

Bench press DB

4×8 45sec

Peck deck

4×8 1min

Tríceps – 2

Rope cable tricep extension

4×10 45sec

Skull crusher DB

3×8 45sec

Hombros – 2

Arnold Press

3×8 1min

Lateral raise DB

3×8 1min

Abs – 1

Crunch

3×6 45sec

Día 2 y 4

Piernas – Espalda – Bíceps

Piernas – 4

Leg extension

4×8 1min

Seated leg curl

4×8 1min

Leg press

3×6 1min

Seated hip abduction

4×10 1min

Espalda – 2

Lat pulldown

4×8 45 sec

Cable facepull

4×10 1min

Bíceps – 2

Cable curl rope

4×8 1min

Alt hammer curl

4×8 45sec

Bench press DB

4×8 45sec

Peck deck

4×8 1min

Rope cable tricep extension

4×10 45sec

Skull crusher DB

3×8 45sec

Arnold Press

3×8 1min

Lateral raise DB

3×8 1min

Crunch

3×6 45sec

Leg extension

4×8 1min

Seated leg curl

4×8 1min

Leg press

3×6 1min

Seated hip abduction

4×10 1min

https://youtube.com/shorts/izTifIpPqag

Lat pulldown

4×8 45 sec

Cable facepull

4×10 1min

Cable curl rope

4×8 1min

Alt hammer curl

4×8 45sec

PROGRAMA DE ENTRENAMIENTO

Programa: PE-1

Miembro: Alejandro Salas Solano

Fecha de inicio de rutina: 14 October 2024

Fecha de cambio de rutina: 21 November 2024

Día 1 y 3

Pectoral – Tríceps – Hombros – Abs

Pectoral – 2

Bench press DB

4×8 45sec

Peck deck

4×8 1min

Tríceps – 2

Rope cable tricep extension

4×10 45sec

Skull crusher DB

3×8 45sec

Hombros – 2

Arnold Press

3×8 1min

Lateral raise DB

3×8 1min

Abs – 1

Crunch

3×6 45sec

Día 2 y 4

Piernas – Espalda – Bíceps

Piernas – 4

Leg extension

4×8 1min

Seated leg curl

4×8 1min

Leg press

3×6 1min

Seated hip abduction

4×10 1min

Espalda – 2

Lat pulldown

4×8 45 sec

Cable facepull

4×10 1min

Bíceps – 2

Cable curl rope

4×8 1min

Alt hammer curl

4×8 45sec