Arnold2

Moderate Duration 55 minutes

Target Areas: Piernas

Equipment: Máquina cardio, Mancuerna

Added By Armandote Doaz

Dia 2

Exercises

Set 1: 1 round

Bicicleta elíptica

10 minutes

Set 2: 3 rounds

Press trasnuca con barra

8 reps

Descanso

20 seconds

Set 3: 3 rounds

Press frontal con rotacion de la muñeca

8 reps

Descanso

20 seconds

Set 4: 3 rounds

Elevaciones laterales con pesas

10 reps

Descanso

20 seconds

Set 5: 3 rounds

Elevaciones laterales con pesas tronco inclinado

10 reps

Descanso

20 seconds

Set 6: 4 rounds

Extencion de talones sentado maquina

10 reps

Descanso

20 seconds

Set 7: 4 rounds

Pantorrilla maquina

12 reps

Descanso

20 seconds

Set 8: 4 rounds

Gemelos press barra

12 reps

Descanso

20 seconds

Set 9: 4 rounds

curl de antebraso mancuerna banco

10 reps

Descanso

20 seconds

Set 10: 4 rounds

curl de antebraso barra banco

10 reps

Descanso

20 seconds

Set 11: 1 round

Abdominales

30 seconds

Abdominales bicicleta

30 seconds

Abdominales con cruce en tijera

30 seconds

Descanso

30 seconds

Abdominales con las piernas verticales

30 seconds

Abdominales con elevación de brazos

30 seconds

30 seconds

20 seconds

35 seconds

3 minutes

10 minutes

1 minute

Set 12: 1 round

Estiramientos de pecho con hombros hacia afuera

2 minutes

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