Get to know the training plan of the athlete Ana Delia De Iturrondo

Ana Delia's training plan is done 6 times a week, including cardio training.

From Monday to Friday he does weight training and on Sunday he opts for a 45-minute cardio workout, fully rested only on Saturday.

This athlete bets heavily on superseries and use them in all your workouts, in order to keep the intensity high.

Get to know Ana Delia De Iturrondo's training plan below.

Monday ? Legs and ABS

Superseries

• Squats at Smith ? 5 sets x 20 reps
• Lunges moving diagonally ? 5 sets x 20 reps

Superseries

• Cable side squat? 3 sets x 20 reps (each leg)
• 1 minute skipping rope

Superseries

• Leg Extension ? 5 sets x 20 reps
• Press ? 5 sets x 15 reps

Superseries

• Peak elevation on the medicine ball ? 3 sets x 20 reps
• Crunches on the inclined bench ? 3 sets x 15 reps
• 1 minute board

Tuesday ? Shoulders and Triceps

Superseries

• Shoulder press with dumbbells ? 4 sets x 10 reps
• Military Press ? 4 sets x 10 reps

Superseries

• Pulled on the cables ? 4 sets x 10 reps
• Arnold Press ? 3 sets x 8 reps

Superseries

• Cable sides ? 3 sets x 8 reps
• Dumbbell kickback ? 3 sets x 10 reps

Superseries

• Tricep extension with cable above the head ? 3 sets x 15 reps
• Short push-ups ? 3 sets x 10 reps

Wednesday ? Legs

Superseries

• Leg Curl ? 5 sets x 15 reps
• 1 minute Step on bench with weight

Superseries

• Deadweight semi-stretched legs ? 5 sets x 12 reps
• Lunges ? 5 sets x 12 reps

Superseries

• Press ? 4 sets x 10 reps
• Elevated inclined twins ? 4 sets x 15 reps

Thursday ? Back, Biceps and ABS

Superseries

• Elevations ? 4 sets x 8 reps
• Rowing on the machine ? 4 sets x 8 reps

Superseries

• Rowing with bar ? 4 sets x 12 reps
• Pulldown ? 4 sets x 12 reps

Superseries

• Hyperextensions in the medicine ball ? 5 sets x 15 reps
• Good days ? 5 sets x 15 reps

Superseries

• Bicep curl sitting with dumbbell ? 4 sets x 8 reps
• Z-shaped bicep curl ? 4 sets x 12 reps

Superseries

• Bicep curl with cable ? 4 sets x 10 reps
• Elevation of legs in suspension ? 3 sets x 15 reps

Superseries

• Lateral abdominal rotation ? 3 sets x 15 reps
• Crunches ? 3 sets x 15 reps

Friday ? Chest, Shoulders and Buttocks

Superseries

• Inclined chest press ? 4 sets x 12 reps
• Cable openings ? 4 sets x 12 reps

Superseries

• Sides ? 8 sets x 8 reps
• Kickback legs ? 4 sets x 15 reps

Superseries

• Crossed Lunges ? 4 sets x 12 reps
• Lunges at smith ? 5 sets x 15 reps

Superseries

• bridge ? 4 sets x 12 reps
• Buttocks machine ? 4 sets x 12 reps

Sunday? 45 minutes of cardio

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