Andrés Padilla Alpízar
Programas
Aquí se encuentran los programas:
PE-1 – Comenzar con 10min de cardio
Fecha de cambio de rutina: 18 November 2024
Día 1
Piernas – Bíceps – Abs
Piernas –
4
Hack squat
Seated calf raise
Seated adduction machine
Seated hip abduction
Bíceps –
2
Bicep curl junior bar
Cable bayesian curl single arm
Abs –
1
Leg scissors
Día 2
Pectoral – Espalda – Tríceps
Pectoral –
3
Bench press
Peck deck
Mid cable press
Espalda –
2
Australian pull-up
Cable seated facepull
Tríceps| –
2
Overhead cable low rope tricep extension
Cable cross-body tricep extension
Día 3
Pectoral – Espalda – Piernas – Hombros
Pectoral –
1
Incline bench press DB
Espalda –
1
Lat pulldown machine revolving bar
Piernas –
2
Goblet squat DB
Leg press
Hombros –
2
Lateral raise DB
Seated military press DB
Hack squat
Seated calf raise
Seated adduction machine
Seated hip abduction
Bicep curl junior bar
Cable bayesian curl single arm
Leg scissors
Bench press
Peck deck
Mid cable press
Australian pull-up
Cable seated facepull
Overhead cable low rope tricep extension
Cable cross-body tricep extension
Incline bench press DB
Lat pulldown machine revolving bar
Goblet squat DB
Leg press
Lateral raise DB
Seated military press DB
PROGRAMA DE ENTRENAMIENTO
Programa: PE-1 – Comenzar con 10min de cardio
Miembro: Andrés Padilla Alpízar
Fecha de inicio de rutina: 14 October 2024
Fecha de cambio de rutina: 18 November 2024
Día 1
Piernas – Bíceps – Abs
Piernas –
4
Hack squat
Seated calf raise
Seated adduction machine
Seated hip abduction
Bíceps –
2
Bicep curl junior bar
Cable bayesian curl single arm
Abs –
1
Leg scissors
Día 2
Pectoral – Espalda – Tríceps
Pectoral –
3
Bench press
Peck deck
Mid cable press
Espalda –
2
Australian pull-up
Cable seated facepull
Tríceps| –
2
Overhead cable low rope tricep extension
Cable cross-body tricep extension
Día 3
Pectoral – Espalda – Piernas – Hombros
Pectoral –
1
Incline bench press DB
Espalda –
1
Lat pulldown machine revolving bar
Piernas –
2
Goblet squat DB
Leg press
Hombros –
2