Keisy Arroyo Villarreal

Programas

Aquí se encuentran los programas:

Programa de 6 semanas

Fecha de cambio de rutina: 23 November 2024

Día 1 y 4

Piernas – Bíceps – Abs

Piernas – 4

Back squat

5×5 1min

Leg extension

4×10 45sec

Smith machine bulgarian split squat

3×8 C/L 1min

Prone leg curl machine

4×8 45sec
Bíceps – 2

Cable curl straight bar

4×8 45sec

Cable bayesian curl single arm

4×8 45sec
Abs – 1

Knee raises

4×12 1min

Día 2 y 5

Pectoral – Espalda – Tríceps

Pectoral – 3

Mid cable press

4×8 45sec

Bench press

4×5 1min

Chest fly DB

3×8 45sec
Espalda – 2

Cable pull over lat pulldown bar

4×12 45sec

Back extension

3×6 1min
Triceps – 2

High cable unilateral tricep extension

3×8 C/L 45sec

Cable cross-body tricep extension

4×10 45sec

Día 3

Pectoral – Espalda – Piernas – Hombros – Abs

Pectoral – 1

Close grip bench press

4×5 1min
Espalda – 1

Cable seated row double D-handle

4×8 45sec
Piernas – 2

Seated hip abduction

4×15 1min

Seated calf raise

3×12 1min
Hombros – 2

Lateral raise DB

4×8 45sec

Arnold Press

4×8 45sec
Abs – 1

Crunch

4×8 1min

Back squat

5×5 1min

Leg extension

4×10 45sec

Smith machine bulgarian split squat

3×8 C/L 1min

Prone leg curl machine

4×8 45sec

Cable curl straight bar

4×8 45sec

Cable bayesian curl single arm

4×8 45sec

Knee raises

4×12 1min

Mid cable press

4×8 45sec

Bench press

4×5 1min

Chest fly DB

3×8 45sec

Cable pull over lat pulldown bar

4×12 45sec

Back extension

3×6 1min

High cable unilateral tricep extension

3×8 C/L 45sec
https://youtube.com/shorts/r3QWYxbwkl8

Cable cross-body tricep extension

4×10 45sec

Close grip bench press

4×5 1min

Cable seated row double D-handle

4×8 45sec

Seated hip abduction

4×15 1min

Seated calf raise

3×12 1min

Lateral raise DB

4×8 45sec

Arnold Press

4×8 45sec

Crunch

4×8 1min

PROGRAMA DE ENTRENAMIENTO

Programa: Programa de 6 semanas

Miembro: Keisy Arroyo Villarreal

Fecha de inicio de rutina: 09 October 2024

Fecha de cambio de rutina: 23 November 2024

Día 1 y 4

Piernas – Bíceps – Abs

Piernas – 4

Back squat

5×5 1min

Leg extension

4×10 45sec

Smith machine bulgarian split squat

3×8 C/L 1min

Prone leg curl machine

4×8 45sec
Bíceps – 2

Cable curl straight bar

4×8 45sec

Cable bayesian curl single arm

4×8 45sec
Abs – 1

Knee raises

4×12 1min

Día 2 y 5

Pectoral – Espalda – Tríceps

Pectoral – 3

Mid cable press

4×8 45sec

Bench press

4×5 1min

Chest fly DB

3×8 45sec
Espalda – 2

Cable pull over lat pulldown bar

4×12 45sec

Back extension

3×6 1min
Triceps – 2

High cable unilateral tricep extension

3×8 C/L 45sec

Cable cross-body tricep extension

4×10 45sec

Día 3

Pectoral – Espalda – Piernas – Hombros – Abs

Pectoral – 1

Close grip bench press

4×5 1min
Espalda – 1

Cable seated row double D-handle

4×8 45sec
Piernas – 2

Seated hip abduction

4×15 1min

Seated calf raise

3×12 1min
Hombros – 2

Lateral raise DB

4×8 45sec

Arnold Press

4×8 45sec
Abs – 1

Crunch

4×8 1min