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. INTERMEDIO / AVANZADO






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HOME ENTRENAMIENTO INTERMEDIO / AVANZADO
RUTINA 1

Bloque A: (Lunes y jueves)

· Press de banca barra plano: 4 series de 10 reps
· Fondos en el suelo (flexiones) 4 series al limite de reps
· Polea tras la nuca: 4 series de 10 reps
· Remo con mancuerna a una mano: 4 series de 10 reps
· Press militar con mancuernas hombros: 4 series de 10 reps
· Elevaciones laterales con mancuernas: 4 series de 10 reps
· Encogimientos abdominales planos: 4 series de 25 reps

Bloque B: (Martes y viernes)

· Prensa de piernas: 6 series de 15 reps
· Extensiones de cuadriceps: 4 series de 12 reps
· Curl femoral tumbado: 4 series de 12 reps
· Curl de bíceps con barra: 3 series de 10 reps
· Curl con mjancuernas de bíceps: 3 series de 10 reps
· Extensiones en polea triceps: 3 series de 12 reps
· Fondos entre bancas triceps: 3 series al limite de reps

· Encogimientos planos abdominales: 4 series de 25 reps


Luner y viernes: bicicleta estatica al finalizar el entrenamiento: 20 minutos
Miércoles: descanso de entrenamiento de pesas: entrenar 35 minutos de cardio (bici, remo, escaleras.....)

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