Explicando Mi Split Semanal ¡El Arnold Split! Miércoles: Pierna (Cuádriceps)[ESP/ENG]

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    raumijares

    Published on Nov 09, 2022
    About :
    Street Workout Community


    MI SPLIT SEMANAL, MIÉRCOLES: PIERNA (CUADRICEPS)

    MY WEEKLY SPLIT, WEDNESDAY: LEG (QUADRICEPS)


    5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png

    Spanish
    English
    Muy buenas y bienvenidos a un nuevo post amigos y compañeros de Street Workout Community ,Ya hoy es mitad de semana, miércoles, lo que significa que hoy toca piernas según nuestro Split semanal, el Arnold Split!
    Good morning and welcome to a new post friends and colleagues of Street Workout Community ,Today is already midweek, Wednesday, which means that today it's legs according to our weekly Split, the Arnold Split!.


    Screenshot_20221109-232911_1.jpg


    Explicación
    Explanation

    Hoy miércoles usando el Arnold Split, nos toca entrenar las piernas, pero con un enfoque más específico al cuádriceps, en este día decidí no entrenar con mucho peso extra debido a que el sábado (2do día de piernas), sí le daremos con más enfoque a pesos libres. Para entrenar el cuádriceps haremos más que todo sentadillas y variantes, la mayoría sin peso para sobrecargar el músculo de repeticiones, ¡Vamos con el Video!
    Today Wednesday using the Arnold Split, we train the legs, but with a more specific focus on the quadriceps, on this day I decided not to train with a lot of extra weight because on Saturday (2nd day of legs), we will train with more focus on free weights. To train the quadriceps we will do mostly squats and variations, mostly without weight to overload the muscle with repetitions, let's go to the video!
    -------
    🎬 Video 🎬







    Ejercicios + Sets y Reps

    1.- Elevación de Pantorrilla- 10 reps x 4 series
    2.-Sentadillas Con Barra - 08 reps x 4 series
    3.- Lunges Explosivas - 10 pares x 4 series
    4.- Sentadillas Explosivas – 12 reps x 4 series
    5.- Sentadillas Profundas - 08 reps x 4 series


    Exercises + Sets & Reps

    1.- Calf Raises - 10 reps x 4 sets
    2.- Barbell Squats - 08 reps x 4 sets
    3.- Explosive Lunges - 10 reps x 4 sets
    4.- Explosive Squats - 12 reps x 4 sets
    5.- Deep Squats - 08 reps x 4 sets


    1.- Elevación de Pantorrilla
    1.- Calf Raises

    Screenshot_20221109-232915_1.jpg

    Screenshot_20221109-232924_1.jpg
    Screenshot_20221109-232928_1.jpg

    10 reps x 4 sets


    2.- Sentadillas Con Barra
    2.- Barbell Squats

    Screenshot_20221109-233200_1.jpg

    Screenshot_20221109-233204_1.jpg
    Screenshot_20221109-233207_1.jpg

    08 reps x 4 series


    3.- Lunges Explosivas
    3.- Explosive Lunges

    Screenshot_20221109-233419_1.jpg

    Screenshot_20221109-233427_1.jpg
    Screenshot_20221109-233423_1.jpg

    10 pares x 4 sets


    4.- Sentadillas Explosivas
    4.- Explosive Squats

    Screenshot_20221109-234155_1.jpg

    Screenshot_20221109-234203_1.jpg
    Screenshot_20221109-234206_1.jpg

    12 segundos x 4 sets


    5.- Sentadillas Profundas
    5.- Deep Squats

    Screenshot_20221109-234211_1.jpg

    Screenshot_20221109-234214_1.jpg
    Screenshot_20221109-234218_1.jpg

    08reps x 4 sets

    5s4dzRwnVbzGY5ssnCE4wXzkeAEXyVtgk1ApQTwHMTp6y5PvEo1yennDaZayw35bfyLigTCKmFn3FQRUEzqpJLJyGn3wGbkExY4ZAYWfcQpvMHLYgEyvpokpEjZdczJobDJBu3Q2F6wsSECfzaLikwb2aQotTk5TXkFCw98.png

    @raumijares trayendo originalidad.
    @raumijares bringing originality.

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    Esneida Rodríguez< (My Mother)
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    Thank you very much for reading my post, you encourage me to continue creating content.

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