Comprehensive Body Training Plan
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ScribdTranslationsComprehensive Body Training Plan
Translated by
ScribdTranslationsPROFESSIONALS IN THE CARE OF YOUR BODY
TRAINING PLAN
Nombre: Age: Weight:
Objetivos:
Duration:
Restrictions:
Observations:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
PECTORALS S R
1 Flat press
2 Cross over
3 Declined press
4 Inclined Press
5 Declined with dumbbells
6 Push-ups
7 Flat blank openings
8 Pullover with bar
9 Peck deck
10 Parallel Funds
11 Dumbbell Pullover
12 Inclined Dumbbell Press
TRICEPS S R
1 Push down bar
2 Barbell bench press
3 Cut off an arm
4 Dumbbell cup
5 Funds in flat bank
6 French press
7 Dumbbell Kick
8 Push with rope
BACKS / BACK S R
1 Chest halos
2 Closed halos to the chest
3 Haloes behind the neck
4 Free rowing with a bar
5 Open Pull-Ups
6 Close grip pull-ups
7 Dumbbell row
8 Deadlift
Lower back and waist S R
1 Hyperextensions
2 Good morning
3 Oblique inclined stretcher
4 Trunk rotation stick
5 Dumbbell lateral raise
6 Side inclination bench
SHOULDER / TRAPEZIUS S R
1 Press back of the neck
2 Standing Bar Row
3 Dumbbell press
4 Military press
5 Shrinking
6 Side flights
7 Frontal flights
8 Pulley flights
BICEPS S R
1 Standing barbell curl
2 Concentration bicep curl
3 Preacher with one arm
4 Seated bicep curl
5 Romanian curl
6 Free bar preacher
7 Curl wrist / Inverted
8 Curl pulley
LEGS AND GLUTES S R
1 Foot abductors
2 Standing quadriceps
3 Hip abduction
4 Kick with machine
5 Free squat
6 Scissors with a bar
7 Scissors with dumbbell
8 Heel raise
9 Leg extension
10 Lying leg curls
11 Pulley kick
12 Scorpion with dumbbell
13 Declined press
14 Flat press
ABDOMEN S R
1 Frogs on a flat bench
2 Foot elevation
3 Bar leg raises
4 Knee elevation
5 Inclined bank crunch
6 AB shaper
7 Oblique
CARDIOVASCULAR TIME
1 Bicycle
2 Climber
3 Elliptical
REGULATION 1. SENA is not responsible for injuries or accidents that 4. We recommend the care and proper use of the machines. REGULATION
it arises due to omissions made by the apprentice regardless gym. It is mandatory to leave weights and dumbbells in their place
whether it was due to their own actions or those of others. after using them.
2. The gym is not responsible for objects or money left in 5. The apprentice commits to comply with these regulations during
the lockers his/her stay at the SENA.
3. Appropriate clothing should be used for training, and the use of a towel is
mandatory