✅ Rutina y dieta de Daddy Aioli

Día 1: Pectorales

• Press inclinado con barra: 4 series x 10-8 repeticiones
• Press banca con mancuernas: 4 series x 12-10 repeticiones
• Aperturas con mancuernas en banco inclinado: 4 series x 12-10 repeticiones
• Press inclinado en máquina: 4 series x 12-10 repeticiones
• [SUPERSERIE] Aperturas poleas + Flexiones: 3 series x 12 repeticiones

Día 2: Espalda

• Remo sentado en polea con agarre ancho y neutro: 4 series x 12-10 repeticiones
• Jalón con agarre ancho: 4 series x 12-10 repeticiones
• Remo barra T apoyado en respaldo: 4 series x 10 repeticiones
• [SUPERSERIE] Extensiones con brazos rectos + Face pull: series x 10 repeticiones

Día 3: Brazos

• Extensión tríceps en polea con barra: 4 series x 10-8-8-6 repeticiones
• Rompecráneos: 4 series x 10-8-8-6 repeticiones
• Curl con mancuernas sentado: 4 series x 10 repeticiones
• [SUPERSERIE] Curl en polea baja con ambas poleas + Curl predicador en máquina: 3 series x 12 repeticiones

Día 4: Piernas

• Sentadilla búlgara con mancuerna: 2 series x 15 repeticiones
• Extensión cuádriceps: 3 series x 15-12 repeticiones
• Sentadilla con barra: 5 series x 10-8 repeticiones
• [TRISERIE] Peso muerto + curl femoral de pie + pantorrillas en máquina sentado: 3 series x 10-8 repeticiones

Día 5: Hombros

• Elevaciones laterales + press militar de pie: 2 series x 15 repeticiones (calentamiento)
• [SUPERSERIE] Press militar con mancuerna sentado + Elevaciones laterales con mancuerna: 4 series x 12-8 repeticiones
• [SUPERSERIE] Poleas laterales (altura hombro) + Elevaciones laterales con mancuerna: 3 series x 12-10 repeticiones
• [SUPERSEIRE] Pec dec inverso + Elevaciones frontales en polea: 4 series x 10-8 repeticiones

Día 6 y 7: Descanso

Estos dos días se los toma como descanso o hacer una alguna actividad extra. Mejores Páginas de Contactos | Opiniones y Análisis 2023

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Dieta de Daddy Aioli

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En su etapa de volumen trata de consumir muchas calorías que luego quemará gran parte de ellas en el gimnasio con su rutina intensa. El tiene algunos alimentos clave para aumentar masa muscular y lograr ese superávit calórico. Él trata de tener un volumen 'limpio' comiendo comidas saludables y lograr alcanzar las 3000 calorías diarias. Pero a veces admite hacer una dieta 'sucia' comiendo dulces y otros alimentos que no serían los adecuados, todo depende en la etapa que se encuentre. Esparce bien sus comidas durante el día para no saciarse, y realiza unas 5 comidas al dia:

 

 

 

• Desayuno: Avena y leche
• Comida: Arroz, pollo, piña
• Pre-Entrenamiento: Atún
• Post-Entrenamiento: Batido de proteínas y plátano
• Cena: Arroz, bacalao y espinacas

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