Personal Information
| Nombre | Esther Ruiz |
|---|---|
| Correo | [email protected] |
| Edad | 43 |
| Peso (kg) | 74.84 |
| BMI | 27 |
| BMR KCal (Basal Metabolic Rate) | 1,404 |
| Weight Maintain (Women) | 2,176 |
| Weight Loss KCal (Women) | 1,926 |
| Weight Gain KCal (Women) | 2,426 |
Workout Summary
| Objetivo | Reducir y fortalecer Upper Body |
|---|---|
| Program Duration (weeks) | 4 |
| Frequency (Days per week) | 3 |
| Session duration (minutes) | 40 |
| MHR BPM | 177 |
| THR1 (BPM) | 106 |
| THR2 (BPM) | 159 |
| Notas | Cuidar metabolismo controlando las pulsaciones ya que aumentar demasiado las pulsaciones puede afectar el metabolismo y por ende la salud y el peso. |
| Restricciones | Ninguna |
| Calentamiento y Enfríamiento |
5 to 10-min Warm-up (Everyday before Workout) 5 to 10-min Cool-down (Everyday after Workout) |
Calentamiento y Enfriamiento
| Name | Body Region | Duration |
|---|---|---|
| Ankle Plantar and Dorsiflexion | Lower Body | 30 seg |
| Forward Leg Swing | Lower Body | 30 seg |
| Lateral Leg Swing | Lower Body | 30 seg |
| Arm Circle | Lower Body | 30 seg |
| Dynamic Neck Flexion (Up & Down) | Lower Body | 30 seg |
| Bodyweight 90-90 Hip Switch | Upper Body | 30 seg |
| Dynamic Hip Flexor Stretch | Upper Body | 30 seg |
| High Knees | Lower Body | 30 seg |
| Butt Kickers | Lower Body | 30 seg |
| Sit-Up | Lower Body | 60 seg x 3 |
Realiza cada ejercicio en secuencia durante 5–10 minutos antes de tu entrenamiento.
| Name | Body Region | Duration |
|---|---|---|
| Rower Machine | Full Body | 60 sec x 3 |
| Static Neck Flexion Stretch (Up & Down) | Upper Body | 20 sec each side |
| Static Rear Delt Stretch | Upper Body | 20 sec each side |
| Static Side Lunge Stretch | Lower Body | 20 sec each side |
| Runner Stretch | Lower Body | 20 sec each side |
| Bodyweight Yoga Push Up | Upper Body | 20 sec each side |
| Reach the Toes | Lower Body | 20 sec |
| Lying Piriformis Stretch | Lower Body | 20 sec |
| Static Pigeon Stretch | Lower Body | 20 sec |
| Child’s Pose | Lower Body | 10 sec hold |
Realiza cada estiramiento después de tu entrenamiento durante 5–10 minutos para ayudar a la recuperación.
Plan de Entrenamiento
Semana 1 & 3
Descansa 60 segundos entre cada ejercicio
| Nombre | Sets | Reps or Time | Weight (LB) | Equipment | Muscle Group |
|---|---|---|---|---|---|
| Chest Press Machine | 3 | 18 | 30-35 | Chest Press Machine | Chest |
| Bicep Curl Machine | 3 | 18 | 20-25 | Preacher, Bicep or Arm Curl Machine | Arms |
| Pec Fly Machine | 3 | 18 | 35-40 | Pec Fly Machine | Chest |
| Lat Pulldown | 3 | 18 | 55-60 | Lat Pulldown Machine | Back |
| Chin-Up (Assisted Machine) | 3 | 18 | 100-105 Counterweight |
Assisted Pull-Up Machine | Back |
| Nombre | Sets | Reps or Time | Weight (LB) | Equipment | Muscle Group |
|---|---|---|---|---|---|
| Abductor Machine (Focus on Gluteus Medius) | 3 | 18 | 40-45 | Abductor Machine | Glutes |
| Abductor Machine (Focus on Gluteus Minimus) | 3 | 18 | 60-65 | Abductor Machine | Glutes |
| Leg Press | 3 | 18 | Barra de 167+ 0-10 | Leg Press | Glutes |
| Glute Bridge Machine | 3 | 18 | Barra de 25 + 15-20 | Glute Bridge Machine | Glutes |
| Glute Kickbacks in Machine | 3 | 18 | 40-45 | Cable or Glute Kickback Machine | Glutes |
| Nombre | Sets | Reps or Time | Weight (LB) | Equipment | Target Muscle |
|---|---|---|---|---|---|
| Face Pull (High Pulley with Rope) | 3 | 18 | 30-35 | High Pulley with Rope | Gym |
| Rear Delt Fly Machine | 3 | 18 | 30-35 | Pec Fly Machine | Home, Gym |
| Pull-Up (Assisted Machine) | 3 | 18 | 105-110 Counterweight |
Assisted Pull-Up Machine | Gym |
| V-Bar Pull Down | 3 | 16-18 | 55-60 | Lat Pull Down Machine | Gym |
| Back Extension Machine | 3 | 18 | Bodyweight | Back Extension Machine | Gym |
Plan de Entrenamiento
Semana 2 & 4
Descansa 60 segundos entre cada ejercicio
| Name | Sets | Reps or Time | Weight (LB) | Equipment | Muscle Group |
|---|---|---|---|---|---|
| Dumbbell Chest Press | 3 | 18 | 10-15 | Dumbbell | Chest |
| Dumbbell Biceps Curl | 3 | 18 | 10-15 | Dumbbell | Arms |
| Incline Dumbbell Chest Fly | 3 | 18 | 20-25 | Dumbbell | Chest |
| Bench Dips | 3 | 18 | Bodyweight | Bench (Bodyweight) | Triceps |
| Kettlebell Triceps Extension | 3 | 18 | 10-15 | Kettlebell or Dumbbell | Arms |
| Name | Sets | Reps or Time | Weight (LB) | Equipment | Muscle Group |
|---|---|---|---|---|---|
| Seated Leg Extension | 3 | 18 | Machine | Legs | |
| Lying Hamstring Curl | 3 | 18 | Machine | Legs | |
| Lunges | 3 | 18 | Bodyweight / Dumbbells | Legs | |
| Squat | 3 | 18 | Barbell / Bodyweight | Legs | |
| Standing Calf Raise Machine | 3 | 18 | Machine | Legs |
| Name | Sets | Reps or Time | Weight (LB) | Equipment | Muscle Group |
|---|---|---|---|---|---|
| Triceps Extension Machine | 3 | 18 | 60-75 | Triceps Extension o Press Machine | Gym |
| Low Row Machine | 3 | 18 | 45-50 | Low Row Machine | Gym |
| Rear Delt Fly (Bent Over) | 3 | 18 | Dumbbells | Home, Gym | |
| Kettlebell Upright Row | 3 | 18 | Kettlebell | Home, Gym | |
| Kettlebell Swing | 3 | 18 | Kettlebell | Home, Gym |