Mejora tu fuerza en Dominadas

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Calculadora
1RM 100% 2RM 95% 3RM 92% 4RM 88% 5RM 84%
Dominadas neutras 95 90 87.5 83.75 80
Dominadas supinas 90 85 82.5 78.75 75
Dominadas pronas 85 81.25 78.75 75 71.25

Semana 1 Neutras 5x5

Da 1 40 x5 40 x5 40 x5 40 x5 40 x5
Da 2 56.25 x5 56.25 x5 56.25 x5 56.25 x5 56.25 x5
Da 3 67.5 x5 67.5 x5 67.5 x5 67.5 x5 67.5 x5
Da 4 83.75 x5 83.75 x5 83.75 x5 83.75 x5 83.75 x5

Semana 2 Supinas 3x3

Da 5 41.25 x3 41.25 x3 41.25 x3
Da 6 57.5 x3 57.5 x3 57.5 x3
Da 7 70 x3 70 x3 70 x3
Da 8 86.25 x3 86.25 x3 86.25 x3

Semana 3 Pronas 3x2

Da 9 41.25 x2 41.25 x2 41.25 x2
Da 10 56.25 x2 56.25 x2 56.25 x2
Da 11 68.75 x2 68.75 x2 68.75 x2
Da 12 85 x2 85 x2 85 x2

Semana 4 Neutras 2x1

Da 13 47.5 x1 47.5 x1
Da 14 66.25 x1 66.25 x1
Da 15 81.25 x1 81.25 x1
Da 16 100 x1 100 x1

Semana 5 Supinas 5x5

Da 17 37.5 x5 37.5 x5 37.5 x5 37.5 x5 37.5 x5
Da 18 52.5 x5 52.5 x5 52.5 x5 52.5 x5 52.5 x5
Da 19 63.75 x5 63.75 x5 63.75 x5 63.75 x5 63.75 x5
Da 20 78.75 x5 78.75 x5 78.75 x5 78.75 x5 78.75 x5

Semana 6 Pronas 3x3

Da 21 40 x3 40 x3 40 x3
Da 22 55 x3 55 x3 55 x3
Da 23 67.5 x3 67.5 x3 67.5 x3
Da 24 82.5 x3 82.5 x3 82.5 x3