Sistema De Entrenamiento Búlgaro

Exercise 1

Hip Abduction Machine

Equipment: Full Gym, Machine

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3 series Sets

15 a 20 rep Reps

Estrés metabólico Rest

Exercise 2

Leg Curl

Equipment: Full Gym, Machine

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3 series Sets

20 rep Reps

Estrés metabólico Rest

Exercise 3

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

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3 series Sets

15 rep Reps

Estrés metabólico Rest

Exercise 4

Hack Squat Calf Raise

Equipment: Full Gym, Machine

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3 series Sets

20 rep Reps

Estrés metabólico Rest

Exercise 5

Lat Pulldown

Equipment: Cable, Full Gym

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3 series Sets

15 rep Reps

Estrés metabólico Rest

Exercise 6

Close Grip Cable Row

Equipment: Cable, Full Gym

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3 series Sets

15 rep Reps

Estrés metabólico Rest

Exercise 7

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 series Sets

15 rep Reps

Estrés metabólico Rest

Exercise 8

Barbell Curl

Equipment: Barbell, Full Gym

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3 series Sets

15 rep Reps

Estrés metabólico Rest

Exercise 9

Leg Extension

Equipment: Full Gym, Machine

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DÍA 2 Reps

Exercise 10

Smith Machine Squat

Equipment: Full Gym, Machine

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Exercise 11

Leg Press

Equipment: Full Gym, Machine

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Exercise 12

Arnold Press

Equipment: Dumbbells, Full Gym

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Exercise 13

Two Arm Cable Front Raise

Equipment: Cable, Full Gym

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Exercise 14

Push-down

Equipment: Cable, Full Gym

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Exercise 15

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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Exercise 16

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Exercise 17

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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Exercise 18

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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Día 3 Sets

3 series 10 a 12 rep Reps

Fuerza e hipertrofia Rest

Exercise 19

Romanian Deadlift

Equipment: Barbell, Full Gym

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Exercise 20

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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Exercise 21

Dumbbell Row

Equipment: Dumbbells, Full Gym

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10 rep cada brazo Reps

Exercise 22

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Exercise 23

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

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Exercise 24

Standing Ankle Dorsiflexion

Equipment: Full Gym, NO EQUIPMENT

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Exercise 25

Lever Preacher Curl

Equipment: Full Gym, Machine

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Exercise 26

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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Día 4 Sets

12 pasos ida y vuelta Reps

Exercise 27

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 series Sets

12 rep durando 3 seg abajo Reps

Exercise 28

Leg Press

Equipment: Full Gym, Machine

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3 series Sets

12 rep durando 2 seg abajo Reps

Exercise 29

Lever Shoulder Press

Equipment: Full Gym, Machine

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Exercise 30

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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Exercise 31

Chair Dips

Equipment: Full Gym, NO EQUIPMENT

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Exercise 32

Seated Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Exercise 33

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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Día 5 Sets

3 series 5 a 8 rep Reps

Fuerza y poder Rest

Exercise 34

Seated Cable Row

Equipment: Cable, Full Gym

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Exercise 35

V-bar Lat Pulldown

Equipment: Cable, Full Gym

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Aguantando 2 seg abajo Reps

Exercise 36

Z-Bar Curl

Equipment: Barbell, Full Gym

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Exercise 37

Smith Machine Hip Thrust

Equipment: Full Gym, Machine

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Usando un peso grande exigente Reps

Exercise 38

Barbell Squat

Equipment: Barbell, Full Gym

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Exercise 39

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

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