HELLO, LINETH PAOLA VERTEL OLIVEROS

SMART FIT PORTAL DEL PRADO PRESENTS YOUR PERSONALIZED TRAINING.

START FIN OBJECTIVE

January 2020 03-2020 MUSCLE MASS GAIN

SESSION 1 WARMING
1 MACHINE NO. 0 CONCENTRIC

CARDIOVASCULAR
ELLIPTICAL

00:10:00 00:00:00

148

0,0

SESSION 1 PRINCIPAL
1 MACHINE No. 0 PYRAMID 2 MACHINE No. PYRAMID

STRENGTH QUADRICEPS FORCE QUADRICEPS

Knee Extensions In HACK SQUAT
MACHINE

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

3 MACHINE No. 0 PYRAMID 4 MACHINE No. 0 PYRAMID

STRENGTH quadriceps STRENGTH QUADRICEPS

45º LEG PRESS SCISSORS WITH BACK SUPPORT IN
BANK

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160
5 MACHINE No. 0 PYRAMID 6 MACHINE No. 0 PYRAMID

STRENGTH GLUTEUS STRENGTH GLUTEUS

HIP THRUST WITH BAR SUPPORTED ON BACK KICK IN LOW PULLEY
BANK

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

7 MACHINE No. 0 Pyramid 8 MACHINE NO. 0 PYRAMID

STRENGTH GLUTEUS STRENGTH OBLIQUE

Kneeling Glute Kick OBLIQUE ABDOMINALS KNEE
Dumbbell BENT

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

SESSION 1 RETURN TO CALM

1 MACHINE No. 0 Interval 2 MACHINE No. 0 ISOMETRIC

CARDIOVASCULAR FLEXIBILITY
TREADMILL RIGHT BRETTZEL STRETCH

00:10:00 00:00:00 00:00:15 00:00:00

1 1 1 1

154 148

0,0

3 MACHINE No. 0 ISOMETRIC 4 MACHINE NO. 0 ISOMETRIC

FLEXIBILITY LUMBAR FLEXIBILITY ABDOMINALS

Lying Lumbar Stretch Psoas Stretch

00:00:15 00:00:00 00:00:15 00:00:00

1 1 1 1

148 148

5 MACHINE No. 0 ISOMETRIC

FLEXIBILITY QUADRICEPS
QUADRICEPS STRETCH

00:00:15 00:00:00

1 1

148
TIME PHASE PRIN 00:16:00 CALORIES 0

SESSION 2 WARM-UP
1 MACHINE No. 0 CONCENTRIC

CARDIOVASCULAR
WALKING ON A TREADMILL

00:10:00 00:00:00

148

0,0

SESSION 2 PRINCIPAL
1 MACHINE No. 0 AVERAGE RHYTHM 2 MACHINE No. 0 AVERAGE PACE

STRENGTH CHEST STRENGTH CHEST

VERTICAL PRESS IN PRONATION INCLINED BENCH PRESS WITH
DUMBELLS

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

3 MACHINE No. 0 AVERAGE RHYTHM 4 MACHINE No. 0 AVERAGE RHYTHM

STRENGTH BACK STRENGTH BACK

ROW WITH ONE HAND WIDE GRIP PULLDOWNS

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

5 MACHINE NO. 0 MEDIUM PACE 6 MACHINE NO. 0 AVERAGE RHYTHM

STRENGTH BACK STRENGTH BICEPS

REMO GIRONDA CURL BICEPS PULL

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160
 7 MACHINE No. 0 AVERAGE RHYTHM 8 MACHINE NO. 0 AVERAGE RHYTHM

STRENGTH BICEPS STRENGTH ABDOMINALS

STANDING BICEPS CURL WITH Weighted abdominal crunch
DUMBBELLS (SUPINATION) ABOVE THE HEAD (ALBUM)

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

SESSION 2 BACK TO CALM

1 MACHINE NO. 0 INTERVAL 2 MACHINE No. 0 ISOMETRIC

CARDIOVASCULAR FLEXIBILITY SHOULDERS

ELLIPTICAL SHOULDER STRETCH WITH SUPPORT

00:10:00 00:00:00 00:00:15 00:00:00

1 1 1 1

154 148

0,0

3 MACHINE NO. 0 ISOMETRIC 4 MACHINE NO. 0 ISOMETRIC

FLEXIBILITY CHEST FLEXIBILITY BICEPS

PECTORAL STRETCH IN Wrist Flexor Stretch
Bipedestation

00:00:15 00:00:00 00:00:15 00:00:00

1 1 1 1

148 148

5 MACHINE No. 0 ISOMETRIC

FLEXIBILITY BACK
Dorsal stretching

00:00:15 00:00:00

1 1

148

TIME PHASE PRIN 00:16:00 CALORIES 0

SESSION 3 WARMING
1 MACHINE No. 0 CONCENTRIC

CARDIOVASCULAR
ELLIPTICAL

00:10:00 00:00:00

148

0,0

SESSION 3 PRINCIPAL
1 MACHINE No. 0 PYRAMID 2 MACHINE NO. 0 PYRAMID

STRENGTH Hamstrings STRENGTH HAMSTRINGS

LYING ISCHIOCRURAL DEAD WEIGHT WITH LEGS EXTENDED

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

3 MACHINE NO. 0 PYRAMID 4 MACHINE No. 0 PYRAMID

STRENGTH ADDUCTOR / ABD STRENGTH QUADRICEPS

MULTI HIP - GLUTEUS FORWARD LUNGE WITH DUMBBELLS
DYNAMIC

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

5 MACHINE No. 0 PYRAMID 6 MACHINE Nº 0 PYRAMID

STRENGTH QUADRICEPS STRENGTH ADDUCTOR / ABD

LOW FRONT SQUAT WITH HIP ABDUCTION ON MACHINE
Dumbbell

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160
 7 MACHINE NO. 0 PYRAMID 8 MACHINE NO. 0 PYRAMID

STRENGTH GEMELO / SOLE STRENGTH LUMBAR

ANKLE EXTENSION ON PRESS POINTER
HORIZONTAL

00:00:30 00:00:00 00:00:30 00:00:00

4 15-12-12-10 4 15-12-12-10

160 160

SESSION 3 RETURN TO CALM

1 MACHINE No. 0 INTERVALIC 2 MACHINE No. 0 ISOMETRIC

CARDIOVASCULAR FLEXIBILITY GLUTEUS

TREADMILL Standing Hip Stretch

00:10:00 00:00:00 00:00:15 00:00:00

1 1 1 1

154 148

0,0

3 MACHINE NO. 0 ISOMETRIC 4 MACHINE No. 0 ISOMETRIC

FLEXIBILITY Hamstrings FLEXIBILITY TWIN / SOLE

SITTING HAMSTRING STRETCH Gastrocnemius Stretch
LEGS APART

00:00:15 00:00:00 00:00:15 00:00:00

1 1 1 1

148 148

5 MACHINE No. 0 ISOMETRIC

FLEXIBILITY ADDUCTOR / ABD

Sitting Adductor Stretch

00:00:15 00:00:00

1 1

148

TIME PHASE PRIN 00:16:00 CALORIES 0

SESSION 4 WARM-UP
1 MACHINE No. 0 CONCENTRIC

CARDIOVASCULAR
WALKING ON A TREADMILL

00:10:00 00:00:00

148

0,0

SESSION 4 PRINCIPAL
1 MACHINE NO. 0 AVERAGE RHYTHM 2 MACHINE NO. 0 AVERAGE PACE

STRENGTH SHOULDERS STRENGTH SHOULDERS

SEATED SHOULDER PRESS WITH FRONTAL ELEVATIONS WITH
DUMBBELLS DUMBBELLS

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

3 MACHINE NO. 0 AVERAGE TEMPO 4 MACHINE No. 0 AVERAGE RHYTHM

FORCE TRICEPS STRENGTH TRICEPS

FRENCH PRESS DUMBBELLS V GRIP CODO EXTENSION

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

5 MACHINE No. 0 AVERAGE TEMPO 6 MACHINE NO. 0 AVERAGE RHYTHM

STRENGTH TRICEPS STRENGTH CHEST

Dippings in machine FLEXIONS

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160
 7 MACHINE No. 0 AVERAGE TEMPO 8 MACHINE NO. 0 AVERAGE RHYTHM

STRENGTH BACK STRENGTH ABDOMINALS

DOMINATED IN MACHINE WITH HELP ABDOMINALS IN FONDERA

00:00:30 00:00:00 00:00:30 00:00:00

4 15 4 15

160 160

SESSION 4 RETURN TO CALM

1 MACHINE NO. 0 INTERVAL 2 MACHINE NO. 0 ISOMETRIC

CARDIOVASCULAR FLEXIBILITY TRICEPS

ELLIPTICAL TRICEPS STRETCH

00:10:00 00:00:00 00:00:15 00:00:00

1 1 1 1

154 148

0,0

3 MACHINE NO. 0 ISOMETRIC 4 MACHINE NO. 0 ISOMETRIC

FLEXIBILITY BACK FLEXIBILITY CHEST

RIGHT DORSAL STRETCH IN PECTORAL STRETCH IN
Bipedalism Bipedalism

00:00:15 00:00:00 00:00:15 00:00:00

1 1 1 1

148 148

5 MACHINE NO. 0 ISOMETRIC

FLEXIBILITY TRICEPS
Triceps Stretch

00:00:15 00:00:00

1 1

148

TIME PHASE PRIN 00:16:00 CALORIES 0