Find out about athlete Ana Delia De Iturrondo's training plan
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, resting completely only on Saturday.
This athlete invests heavily in supersets and use them in all your training to keep the intensity high.
Discover Ana Delia De Iturrondo's training plan below.
Monday ? Legs and ABS
Superseries
- Smith Squat ? 5 sets x 20 repetitions
- Lunges moving diagonally? 5 sets x 20 repetitions
Superseries
- Side squats with cable? 3 sets x 20 reps (each leg)
- 1 minute jumping rope
Superseries
- Leg Extension ? 5 sets x 20 repetitions
- Press ? 5 sets x 15 repetitions
Superseries
- Peak lift on medicine ball ? 3 sets x 20 repetitions
- Incline bench crunches ? 3 sets x 15 reps
- 1 minute board
Tuesday ? Shoulders and Triceps
Superseries
- Dumbbell shoulder press ? 4 sets x 10 repetitions
- Military Press ? 4 sets x 10 repetitions
Superseries
- Pulled cables ? 4 sets x 10 repetitions
- Arnold Press ? 3 sets x 8 reps
Superseries
- Cable sides ? 3 sets x 8 reps
- Dumbbell kickback ? 3 sets x 10 repetitions
Superseries
- Tricep extension with overhead cable ? 3 sets x 15 reps
- Short push-ups ? 3 sets x 10 repetitions
Wednesday ? Legs
Superseries
- Leg Curl ? 5 sets x 15 repetitions
- 1 minute Step on the weight bench
Superseries
- Deadweight semi-stretched legs ? 5 sets x 12 repetitions
- Lunges ? 5 sets x 12 repetitions
Superseries
- Press ? 4 sets x 10 repetitions
- Incline calf raise ? 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
- Barbell row ? 4 sets x 12 reps
- Pulldown ? 4 sets x 12 reps
Superseries
- Medicine ball hyperextensions ? 5 sets x 15 repetitions
- Good days ? 5 sets x 15 repetitions
Superseries
- Seated Bicep Curl with Dumbbell ? 4 sets x 8 reps
- Z-Bar Bicep Curl ? 4 sets x 12 reps
Superseries
- Cable Bicep Curl ? 4 sets x 10 repetitions
- Suspension leg raises ? 3 sets x 15 reps
Superseries
- Lateral abdominal rotation ? 3 sets x 15 reps
- Crunches ? 3 sets x 15 reps
Friday ? Chest, Shoulders and Glutes
Superseries
- Incline 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
- Cross Lunges ? 4 sets x 12 reps
- Lunges at smith ? 5 sets x 15 repetitions
Superseries
- bridge ? 4 sets x 12 reps
- Glute machine ? 4 sets x 12 reps
Sunday? 45 minutes of cardio
Instagram Ana Delia
