Mariana Aguirre Guadamuz

Programas

Aquí se encuentran los programas:

Rutina 1

Fecha de cambio de rutina: 30 September 2024

Dia 1

Pecho – Triceps – Hombros

Pecho –

Peck deck

4 x 12 reps 1 min

Mid cable press

4 x 12 reps 1 min

Triceps –

Overhead cable high rope tricep extension

4 x 12 reps 1 min

Rope cable tricep extension

4 x 12 reps 1 min

Hombros –

Arnold Press

4 x 10 reps 1 min

Abdominales –

Wall sit up

4 x 10 reps 1 min

Dia 2

Muslo – Femoral

Muslo –

Hack squat

4 x 8 reps 1 min

Leg press

4 x 8 reps

Leg extension

4 x 10 reps 1 min

Femoral –

Prone leg curl machine

4 x 10 reps 1 min

Glute extension machine

4 x 8 cada pierna 1 min

Hip Thrust

4 x 8 reps

Abdominales –

Knee raises

4 x 10 reps 1 min

Dia 3

Espalda – Biceps – Hombros

Espalda –

Row machine revolving bar

4 x 12 reps 1 min

Gorilla Row KB

4 x 12 reps 1 min

Biceps –

Incline hammer curl

4 x 12 reps 1 min

Cable curl rope

4 x 12 reps 1 min

Hombros –

Reverse peck deck fly

4 x 10 reps 1 min

Abdominales –

Russian twist ball

4 x 12 reps

Peck deck

4 x 12 reps 1 min

Peso 2

Mid cable press

4 x 12 reps 1 min

Peso 1

Overhead cable high rope tricep extension

4 x 12 reps 1 min

Peso 4

Rope cable tricep extension

4 x 12 reps 1 min

Peso 3

Arnold Press

4 x 10 reps 1 min

Wall sit up

4 x 10 reps 1 min

Hack squat

4 x 8 reps 1 min

Leg press

4 x 8 reps

Leg extension

4 x 10 reps 1 min

Prone leg curl machine

4 x 10 reps 1 min

Glute extension machine

4 x 8 cada pierna 1 min

Hip Thrust

4 x 8 reps

Knee raises

4 x 10 reps 1 min

Row machine revolving bar

4 x 12 reps 1 min

Gorilla Row KB

4 x 12 reps 1 min

Incline hammer curl

4 x 12 reps 1 min

Cable curl rope

4 x 12 reps 1 min

Reverse peck deck fly

4 x 10 reps 1 min

Russian twist ball

4 x 12 reps

PROGRAMA DE ENTRENAMIENTO

Programa: Rutina 1

Miembro: Mariana Aguirre Guadamuz

Fecha de inicio de rutina: 22 August 2024

Fecha de cambio de rutina: 30 September 2024

Dia 1

Pecho – Triceps – Hombros

Pecho –

Peck deck

4 x 12 reps 1 min

Mid cable press

4 x 12 reps 1 min

Triceps –

Overhead cable high rope tricep extension

4 x 12 reps 1 min

Rope cable tricep extension

4 x 12 reps 1 min

Hombros –

Arnold Press

4 x 10 reps 1 min

Abdominales –

Wall sit up

4 x 10 reps 1 min

Dia 2

Muslo – Femoral

Muslo –

Hack squat

4 x 8 reps 1 min

Leg press

4 x 8 reps

Leg extension

4 x 10 reps 1 min

Femoral –

Prone leg curl machine

4 x 10 reps 1 min

Glute extension machine

4 x 8 cada pierna 1 min

Hip Thrust

4 x 8 reps

Abdominales –

Knee raises

4 x 10 reps 1 min

Dia 3

Espalda – Biceps – Hombros

Espalda –

Row machine revolving bar

4 x 12 reps 1 min

Gorilla Row KB

4 x 12 reps 1 min

Biceps –

Incline hammer curl

4 x 12 reps 1 min

Cable curl rope

4 x 12 reps 1 min

Hombros –

Reverse peck deck fly

4 x 10 reps 1 min

Abdominales –

Russian twist ball

4 x 12 reps