Calendario

# MES Lu Ma Mi Ju Vi

52 23 24 25 26 27
1 19 January 30 LEGS 31 PUSH 01 PULL 02 03 PUSH
2 20 06 PUSH 07 LEGS 08 PULL 09 10 PUSH
3 21 13 PUSH 13 15 PULL 16 LEGS 17 PUSH
4 22 20 PUSH 20 22 PULL 23 PUSH 24 LEGS
5 23 February 27 PUSH 27 29 PULL 30 31 PUSH
6 24 03 PUSH 04 LEGS 05 PULL 06 07 PUSH
7 25 11 12 13 14
8 26 17 18 19 20 21
9 27 March 24 25 26 27 28
10 28 02 03 04 05 06
11 29 09 10 11 12 13
12 30 16 17 18 19 20
13 31 23 24 25 26 27
14 32 April 30 31 01 02 03
15 33 06 07 08 09 10
16 34 13 14 15 16 17
17 35 20 21 22 23 24
18 36 May 27 28 29 30 01
19 37 04 05 06 07 08
20 38 11 12 13 14 15
21 39 18 19 20 21 22
22 40 25 26 27 28 29
23 41 June 01 02 03 04 05
24 42 08 09 10 11 12
25 43 15 16 17 18 19
26 44 22 23 24 25 26
27 45 July 29 30 01 02 03
28 06 07 08 09 10
29 13 14 15 16 17
30 20 21 22 23 24
31 August 27 28 29 30 31
32 03 04 05 06 07
33 10 11 12 13 14
34 17 18 19 20 21
35 24 25 26 27 28
36 September 31 01 02 03 04
37 07 08 09 10 11
38 14 15 16 17 18
39 21 22 23 24 25
40 October 28 29 30 01 02
41 05 06 07 08 09
42 12 13 14 15 16
43 19 20 21 22 23
44 November 26 27 28 29 30
45 02 03 04 05 06
46 09 10 11 12 13
47 16 17 18 19 20
48 23 24 25 26 27
49 December 30 01 02 03 04
50 07 08 09 10 11
51 14 15 16 17 18
52 21 22 23 24 25
53 January 28 29 30 31 01
 2020

Sá Do Notas

28 29
03 05 PULL 1/1 HIIT | 1 CARDIO | 0 ABS | PESO 71,2
11 PULL 12 0/0 HIIT | 2 CARDIO | 4/12 ABS | PESO
18 PULL 19 1/2 LIIS | 2/10 ABS | PESO 70,5
25 PULL 26 0/1 HIIT | 0/1 CARDIO | 8/ ABS | PESO 72,5
01 PULL 02 LEGS 0/0 HIIT | 0/0 CARDIO | 2/ ABS | PESO 73
08 PULL 09 HIIT | CARDIO | ABS | PESO
15 16 HIIT | CARDIO | ABS | PESO
22 23 HIIT | CARDIO | ABS | PESO
29 01 HIIT | CARDIO | ABS | PESO
07 08 HIIT | CARDIO | ABS | PESO
14 15 HIIT | CARDIO | ABS | PESO
21 22 HIIT | CARDIO | ABS | PESO
28 29 HIIT | CARDIO | ABS | PESO
04 05 HIIT | CARDIO | ABS | PESO
11 12 HIIT | CARDIO | ABS | PESO
18 19 HIIT | CARDIO | ABS | PESO
25 26 HIIT | CARDIO | ABS | PESO
02 03 HIIT | CARDIO | ABS | PESO
09 10 HIIT | CARDIO | ABS | PESO
16 17 HIIT | CARDIO | ABS | PESO
23 24 HIIT | CARDIO | ABS | PESO
30 31 HIIT | CARDIO | ABS | PESO
06 07 HIIT | CARDIO | ABS | PESO
13 14 HIIT | CARDIO | ABS | PESO
20 21 HIIT | CARDIO | ABS | PESO
27 28 HIIT | CARDIO | ABS | PESO
04 05 DEFINIR NUEVAS METAS | FIN BLOQUE HIPERTROFIA | PESO 75?
11 12
18 19
25 26
01 02
08 09
15 16
22 23
29 30
05 06
12 13
19 20
26 27
03 04
10 11
17 18
24 25
31 01
07 08
14 15
21 22
28 29
05 06
12 ¿Quieres
13 el pack de calendarios perpetuos de Ayuda Excel?
19 20
Clic aquí
26 27
02 03
 BICEPS TRICEPS DESC

8 6
6 4
8 6
10 6 E
10 5
10 6
5 6
10 5 E
10 7
10 6
5 6
10 5
10 7
10 6
5 6
10 5
10 7
10 6
5 6
10 5
10 7
10 6
5 6
10 5
10 7
10 6
ERTROFIA | PESO 75? 5 6
5
cel?
 PUSH
OHP 3+2 lineal
Bench Mancuerna 4 12
Biceps Curl 4 3x15 2x12
Face Pull 5 2x12 2x18 1x10
Curl Polea Z 4 12
7-Oct
Triceps extensions por arriba 4 12
Push Press 4 15

LEGS + GLUTEOS
Squats 4 7
Bridge 4 2x12 2x10
Patada Trasera Mancuerna 3 15
23-Sep
Abduccion lateral 4 12

Kelso Shrug 5 12

PULL
Row Barra 4 3x12 1x10
Rear Delt Flies 5 2x25 3x12

Jalon al pecho 4 3x12 1x10

25-Sep Jalón unilateral 3 12
Triceps extensions hacia abajo 4 15 + 1(drop(15)
Biceps Curl 4 15 12

Mid Delt AX 4 3X12 1X15

FULL BODY
Bench 5
Decline Bench 4 15 12
External Rot 3 12
27-Sep Triceps extensions Polea 4 12 +1(drop)
Face Pull 3 15 1"
Front Squat 3+2 RPE7 40k (6)
27-Sep

FULL BODY
Pull ups 4 1x8 3x7
Remo sentado 4 12
Reverse Pec Fly 4 2x12 3x10 +drop
Remo Mancuerna 5 15
25-Sep
Arnold Press 3 12 10
Curl Conc 4 12
Traps 4 15
 PUSH
OHP 5
20k Bench Mancuerna 4 2x12 2x12
11,5k 9k Biceps Curl 4 3x12 2x10
20 lbs 30 lbs 40 lbs Face Pull 5 1x18 1x12 2x10
35 lbs Curl Polea Z 4 12
10-Oct
20lbs Triceps extensions DB 3 12+drop
15K Push Press 3 12

LEGS + GLUTEOS
75k Squats 4 8
40k 50k Abduccion lateral 3 12
35 lbs Patada Trasera Mancuerna 3 15
23-Sep
35 lbs Curl 4 2x12 2x10
Remo Mancuerna 4 15
20k Kelso Shrug 5 12

PULL
40k 45k Row Barra 4 10
5k 10k Rear Delt Flies 6 3x25 3x12

40 lbs 50lbs Jalon al pecho 4 3x12 1x10

40 lbs 25-Sep Jalón unilateral 3 12
30lbs-40lbs Triceps extensions hacia abajo 4 15 + 1(drop(15)
20 lbs Biceps Curl 4 12

20 lbs 15 lbs Traps 4 15

FULL BODY
Bench 5
40-45k Decline Bench 4 15 12
10k External Rot 4 12 10
40 lbs 27-Sep Triceps extensions Polea 4 12
30lbs Face Pull 4 15-12 1"
k (6) Bench Triceps 4 15
 27-Sep

Press 2 10

FULL BODY
16k 11k
40 lbs
234
15k 17,5k 20k
25-Sep
15k
10k
40 50 60 70
 PUSH
OHP 5 3x6x45 2x10x35
22,5k 20k Bench Mancuerna 4 2x12 2x12
11,5k 9k Biceps Curl 4 2x15 2x12
20 lbs 30 lbs 40 lbs Face Pull 5 1x12 2x18 2x10
35 lbs 40 lbs Press Frontal Pausa 2 12
21-Oct
10k Triceps extensions por arriba 3 12
17,5 k Biceps Polea Z 3 15
Remo sentado 4 15
Triceps extensions hacia abajo 4 2x10 2x12
Lat Raises 3+3 12 10

LEGS + GLUTEOS
70k Squats 6 8
35 lbs Abduccion lateral 4 12
35 lbs Patada Trasera Mancuerna 4 15
22-Oct
12,5k 10k Zancadas
20k
20k

PULL
50k Row Barra 4 10
5k 10k Rear Delt Flies 4 2x15 2x12

90lbs Jalon al pecho 4 2x12 2x10

40 lbs 23-Oct Jalón unilateral 4 12
30lbs Arnold Press 2 8
10kg Biceps Curl 3 8

90

FULL BODY
Bench 3 60k
42k 52k Decline Bench 4 12 .
10k Triceps extensions Polea 4 12
40 lbs Face Pull 4 12 1"
25-Oct
30lbs Triceps extensiones hacia arriba 4 12
30 lbs Push Press 4 15
 25-Oct

50 lbs Push ups 2 12, 20

FULL BODY
Pull ups 4 8
Remo Mancuerna 4 10
Reverse Pec Fly 5 2x20 2x15 2x12
Arnold Press 3 15
26-Oct
Curl Polea 3 12
Bulgarian Squats 3 12
Lat Raises 4 12 10
Traps 4 15
 PUSH
2x10x35 Bench 5 3x(6-8)+2x10x70%
22,5k 17,5k Bench Mancuerna 4 2x15 2x12
11,5k 9k Biceps Curl 4 4x12
20 lbs 30 lbs 40 lbs Face Pull 4 12
33 Press Frontal Pausa 2 12
28-Oct
10k Triceps extensions hacia abajo 4 2x15 2x12
40lbs-35lbs Biceps Polea Z 4 15
35-40 lbs
40lbs-30lbs
10k 5k

LEGS + GLUTEOS
70k Squats 4 3x(6-8)+2x10x70%
35 lbs Gluteos 2 20
35 lbs Patada Trasera Mancuerna 3x15
29-Oct
Zancadas 4x12

PULL
50k Row Barra 4 10
7,5k 10k Lat Raises 4 12

90lbs 105 lbs Landmine Row 4 12

40-45 lbs 30-Oct Biceps Curl 4 2x8 2x12
17,5k Triceps extensions por arriba 3 12
30 lbs Pull ups 3 10,10,8
Biceps Barra 3 10

FULL BODY
OHP 5 3x(7)+1x10x27,5k
50k Decline Bench 4 12 .
40 lbs Triceps extensions Banda unilat 3 12 .
30lbs Face Pull Banda 3 15
1-Nov
40 lbs Dominadas 3 10,8,8
33? Push ups 3 25,20,20
 1-Nov

10k pc

FULL BODY
15k Biceps Barra 3 1x15 2x12
22,5k Biceps Curl 3 10
234 Traps 3 15
15k SLDL 4 8
3-Nov
40lbs Mid/Rear Delt Raise 3 12
10k
10k
90
 PUSH
)+2x10x70% Bench 5 3x(6-8)+2x10x70%
17,5k Arnold Press 4 10,10,10,8 17,5k
25lbs/20lbs Face Pull 3 AMRAP
30 lbs Lying Dumbbell Tricep Extension 4 12 10k
39 Landmine Shoulder Press 3 12 15k
4-Nov
40lbs-50lbs Reverse Pec Fly 3 AMRAP
40lbs Push ups 3 12 10k

LEGS + GLUTEOS
)+2x10x70% Front Squt 2 6-8 50k
Gluteos 3 20
Zancadas 3 12 25k
5-Nov
Knee Raises 3 20

PULL
45k Row Barra 4 12 50k
10k Rear Delt Flies 4 12 15 10k

15k Remo Anillas 4 12 15k

12,5k 10k 6-Nov Jalón unilateral Banda 2 AMRAP
10k Biceps Barra 4 12 25k
Triceps extensions Banda unilat 4 12 .
25k Remo Landmine 2 12 15k
Knee Raises 3 20

FULL BODY
1x10x27,5k OHP 5 3x(7)+1x10x27,5k
50k Dominadas 3 10,10,8
Decline Bench 3 12 . 50k
Triceps extensions por arriba 4 20 15k
8-Nov
Push ups 2 20.2
Biceps Barra 4 10,10,8 25k
DB Bench 4 10 50k
 8-Nov

Face Pull 4 15

FULL BODY
20k 25k Remo Mancuerna 5 4x12 1x10 22,5k
12,5k Biceps Curl 4 12 10k
50k Rear Delt Raise 3 15 10k
50k Remo Barra Apoyado 4 12 45k
10-Nov
7,5k Landmine Row 3 12 17,5k
RDL 4 3x(6-8)+2x10x70%
Arnold Press 3 18-15 12,5k

LEGS + GLUTEOS
Knee Raises 4 15
Hollow Crunches 3 12
7-Nov Side Lunge 2 12 10k
Gemelos Sentado + Pie 4 15-20 10k
Traps 5 15 50k

BICEPS
 PUSH
Bench Reps Efectivas 3 7 75k
Bench Pirámide 4 1x10 2x12 1x8 45k 60k 65k
Mid/Rear Delt Raise 3 10 12,5k
Lying Dumbbell Tricep Extension 3 12 10k
Landmine Shoulder Press 3 12 10-12,5k-15k
11-Nov
Push ups 3 12 10k
Close Grip Bench 3 20 40k

LEGS + GLUTEOS
Squats 4 3x(6-8)+2x10x70%
Gluteos 3 20
Zancadas 3 12 25k
5-Nov
Knee Raises 5 20
RDL 5 3x(6-8)+2x10x70%

PULL
Row Barra 5 12 50k
Rear Delt Flies 4 12 . 10k

Dominadas 3 10,9,8
6-Nov Remo Barra Apoyado 4 3x12 1x15 45k 40k
Biceps Barra 4 12 25k

FULL BODY
OHP 5 3x(7)+1x10x27,5k
DB Bench 4 2x10 2x12 25k-20k
Triceps extensions por arriba 4 20 15k
8-Nov Biceps Mancuerna 4 2x8 2x12 12,5k 10k
Mid/Rear Delt Raise 3 15 7,5k
Sentadilla Bulgara 3 10 20k
8-Nov

FULL BODY
Remo Mancuerna 4 12 22,5k
RDL 3 10,10,8 50k
Biceps Barra 3 18,15,15 20k,22,5k
Landmine Row 3 15 15k
10-Nov
Arnold Press 3 15 15k

LEGS + GLUTEOS
Knee Raises 5 15
Hollow Crunches 3 12
7-Nov Bulgarian Squats 3 12 10k
Gemelos Sentado + Pie 4 15-20 10k
Traps 5 15 50k

BICEPS 10
TRICEPS 12
HOMBRO MEDIO/POSTERIOR 14
 PUSH PROG
Bench Reps Efectivas 2 6 70k 4
Mid/Rear Delt Raise 3 15 7,5k
BP 3 12 50k 1
Face Pull Banda 3 12
Triceps extensions por arriba 3 12 10k
17-Nov
Ts 3 12

LEGS + GLUTEOS PROG

18-Nov

PULL PROG
Row Barra + DL (2x4) 4 10 50k (M)
Rear Delt Flies 4 12 . 10k

Remo Barra Apoyado 3 12 . 45k (+)3r

19-Nov Biceps Barra 4 12 25k
Landmine Shoulder Press 2 12 12,5k (+)3r
Dominadas 3 8,8,6 10k 1

FULL BODY PROG

OHP 4 7 + 1x12x30k 2
DB Bench 4 3x12 1x10 25k 3
Biceps Mancuerna 4 2x10 2x12 12,5k 10k
Lat Raise 3 12 10k
20-Nov
20-Nov

FULL BODY PROG

Remo Mancuerna 4 3x12 1x10 22,5k (M)
Biceps Barra 4 18,15,12,12 20k,22,5k
Landmine Row 2 12 15k (M)
Arnold Press 3 10,10,8 17,5k
24-Nov
Lying Dumbbell Tricep Extension 4 11 10k
Traps 4 12 50k 55k
Rear Delt Flies 3 18 5k

LEGS + GLUTEOS PROG

Front Squat 4 10,10,8,8 40k - 50k 1
Knee Raises 3 18,12,12
23-Nov
Gemelos Sentado + Pie 3 15-20 10k
Zancadas 3 12,12,12 10k

BICEPS 12
TRICEPS 7
HOMBRO MEDIO/POSTERIOR 16
 PUSH
Bench Reps Efectivas 3 8
Rear Delt Raise 4 12
Dumbbell Tricep Extension 3 12
Landmine Shoulder Press 2 12
Bench Press 4 15,15,12,12
25-Nov
Face Pull Banda 4 12
Push ups 3 25,20,15

PULL
Row Barra 4 12,10,10,10
Rear Delt Flies 3 10
Remo Barra Apoyado 4 12
27-Nov Biceps Barra 4 12
Curl Araña 4 12

FULL BODY I
OHP 4 6x47,5k + 1x12x30k

DB Bench 3 12
Lat Raises 3 12
29-Nov Dumbbell Tricep Extension 4 12,12,10,8
Push ups 3 15
Lat Raises 3 AMRAP (18)

FULL BODY II
Remo Mancuerna 4 3x12 1x10
Biceps Barra 4 18,15,15,15
Landmine Row 3 12
1-Dec Arnold Press 4 10 10
Biceps Curl 3 12
1-Dec

BICEPS 13
TRICEPS 10
HOMBRO MEDIO/POSTERIOR 16
 PROG PUSH
72,5k 1 Bench Reps Efectivas 3
2x10k 1x12,5k Rear Delt Raise 4
12k Dumbbell Tricep Extension 4
12,5k Landmine Shoulder Press 2
50k Bench Press 3
2-Dec
Face Pull Banda 3
Curl Araña 4

PROG PULL
50k (+)2r Dominadas 3
12,5k Traps 4
45k (M) Remo Barra Apoyado 4
25k 4-Dec Biceps Barra 3
10k Curl 4

PROG FULL BODY I

1x12x30k 3 OHP 3

20k (M) DB Bench 4

10k Lat Raises 4
17,5k 6-Dec Tri BB Press 3
10k Push ups 3
5k Skullcrushers 3

PROG FULL BODY II

22,5k (+)2r Remo Mancuerna 3
20k,22,5k Biceps Barra 4
15k (M) Landmine Row 3
17,5k 15k 2 7-Dec Arnold Press 3
10k Side Lat Raises 3
Biceps Curl Martillo 4
 7-Dec

13 BICEPS
10 TRICEPS
16 HOMBRO MEDIO/POSTERIOR
USH PROG PUSH
7 75k 2
10 12,5k
18,18,15,12 17,5k
12 12,5k
12,12,12 50k (M)
9-Dec
18
12 12,5k

ULL PROG PULL

8,7,7 10k,2x12,5k 2
20,18,15,12 1x50k,3x55k
10,10,15,18 50k, 40k (D)
12 25k 11-Dec
12,12,10,12 2x10k,2x12,5k

BODY I PROG FULL BOD

6x47,5k + 1x12x30k 3

12 2x25k 2x20k 1
12 10k
12 40k 13-Dec
18,15,15 10k (+3r)
10 10k

BODY II PROG FULL BODY

10 22,5k (D)
20,12,12,12 20k, 25k
12 10k (D)
2x12 1x10 17,5k 3 15-Dec
12 10k
12 10k
 15-Dec

18 BICEPS
10 TRICEPS
14 HOMBRO MEDIO/POSTERIOR
 PUSH PROG
Bench Reps Efectivas 3 6 77.5 3
Rear Delt Raise 4 10 12,5k (M)
Dumbbell Tricep Extension 4 15 20k (2,5k)
Landmine Shoulder Press 2 12 12,5k (M)
Bench Press 4 15,15,12,12 50k (+1s)

Face Pull Banda 3 18

Skullcrushers 3 10 10k (M)

PULL PROG
Row Barra 4 12 50k (M)
Traps 4 15 60k
Remo Barra Apoyado 4 15,15,12,12 45k (+6r)
Curl Araña 4 12 12,5k
Biceps Barra 4 12 25k
Reverse Pec 3 15

FULL BODY I PROG

OHP 3 2x6x45 2x10x35 (D)

DB Bench 4 12 2x25k 2x20k 2

Lat Raises 4 12, 10 12,5k 10k (+2,5k)
Tri BB Press 3 12 40k
Push ups 4 15,15,12,12 10k (+3r)

FULL BODY II PROG

Remo Mancuerna 4 12 22,5k (M)
Tri BB Press 4 12 40k
Landmine Row 4 12 15k (+1s)
Arnold Press 3 2x12 1x10 17,5k 3
Rear Delt 3 12 10k
Biceps Curl Martillo 4 12 10k
 BICEPS 12
TRICEPS 14
HOMBRO MEDIO/POSTERIOR 20
 PUSH
Bench Reps Efectivas 2 6 72.5
Rear Delt Raise 4 10 12,5k
Chest DB Flies 4 12 12,5k
Landmine Shoulder Press 3 12 12,5k
Bench Press 4 12 50k 55k 2x60k
17-Dec
Face Pull Banda 2 20
Skullcrushers 3 12 10k

PULL
Row Barra 4 12 50k
Traps 4 12 65k
Dominadas 3 8,8,7,7 10 12,5 15
18-Dec Curl Araña 4 12 12,5k
Rear Delt Anillas 3 12 -
Curl 3 8 12,5k

FULL BODY I
OHP 3 8 45k

DB Bench 4 12,12,8,8 25k

Lat Raises 4 10,10,12,12 12,5k 10k
20-Dec Tri BB Press 1/2 ROM 4 15 40k
Push ups 4 15,15,12,12 10k
Biceps Barra 4 12 25k

FULL BODY II
Remo Mancuerna 4 12 22,5k
Dumbbell Tricep Extension 4 15 20k
Remo Barra Apoyado 4 15,15,12,10 45k
22-Dec Arnold Press 3 12 15k
Lat Raises Sentado 3 12 7,5k
Biceps Curl Martillo 3 12 10k
22-Dec

Biceps Barra 4 10,10,8,8 30k

BICEPS 18
TRICEPS 14
HOMBRO MEDIO/POSTERIOR 19
PROG PUSH
4 Bench Reps Efectivas 3 8
(M) Rear Delt Raise 4 12,12,12,10
Chest DB Flies 4 12,12,12,10
(M) Shoulder Press 2 15
Bench Press 70%RM 4 15,12,12,11
24-Dec
Face Pull Banda 2 20
(+6r) Skullcrushers 4 12

PROG PULL
(M) Row Barra 4 10,12,12,12
Landmine Row 4 12,12,12,10
3 Curl Araña 4 12
18-Dec Rear Delt 3 15
Biceps Curl Martillo 4 12

PROG FULL BODY I

1 OHP 3 7

3 DB Bench 3 8
(M) Lat Raises 4 10,10,12,12
(+1s) 20-Dec Shoulder Press 3 15
(+3r) Push ups 4 18,15,12,12
Biceps Barra 3 12

FULL BODY II
PROG Remo Mancuerna 4 12
(M) Dumbbell Tricep Extension 4 15
(2,5k) Remo Barra Apoyado 5 15,15,12,12,10
(M) Arnold Press 3 12
22-Dec
(D) Lat Raises Egipcio 3 20,18,18
Curl 3 10,10,8
22-Dec

BICEPS 15
TRICEPS 8
HOMBRO MEDIO/POSTERIOR 19
 PROG PUSH
75 1
12,5k (+6r)
15k 1
10k (N)
55k 3x60k (+5k)
31-Dec

10k (+12r)

PROG PULL
1x55k 3x50k (+5k)
15k 17,5k
12,5k (M)
7,5k 1-Jan
10k

PROG FULL BODY I

47,5k 2

25k (D)
12,5k 10k (M)
10k (N) 4-Jan
10k (+3r)
25k

PROG FULL BODY II

22,5k (M)
20k (2,5k)
2x40k 2x45k 1x50k (M)
15k 1
22-Dec
10k
12,5k
 22-Dec

15 BICEPS
8 TRICEPS
19 HOMBRO MEDIO/POSTERIOR
ANTEBRAZO
 PUSH PROG
Bench Reps Efectivas 3 7 77,5k 2
Rear Delt Raise 3 12,12,12,12 12,5k (+2r)
Lat Raises 4 10,10,12,12 12,5k 10k (M)
Shoulder Press 4 15 10K
Bench Press 70%RM 4 15,12,12,11 55k 3x60k (M)

Skullcrushers Finisher Barra 4 10 25k (N)

PULL PROG
Row Barra 4 12 40k (D)
Landmine Row 4 10 15k (D)
Biceps Barra 4 12 25k
Biceps Curl Braquial Alterno 3 12 10k
Standing Wrist Flexion + Extension 4 15/15 30k

FULL BODY I PROG

OHP 3 6 50k 3

DB Bench 4 12 20k 1
Chest DB Flies 4 12,12,12,10 15k (M)
Skullcrushers 3 10 10k (+12r)
Push ups 4 12 15 k (+3r)
Biceps Barra 2 10 30k
Roller 4

FULL BODY II PROG

Remo Mancuerna 4 12 20k (M)
Jalon maquina 4 8 70k
Lower Back Extensions 2 15
Curl 3 12 12,5k
 BICEPS 12
TRICEPS 9
HOMBRO MEDIO/POSTERIOR 4LR+4ELR+5FP+5RDR o RPD
ANTEBRAZO 10
PUSH PROG
6-Jan Bench 3 5 80 (k)
Face Pull 4 12,12,10,10 30,30,40,40 (lbs)
Lat Raises Egipcio Polea 3 15 10 (k) (M)
Incline Bench 3 12,10,10 50 (k)
Triceps Extensiones Polea Arriba 2 15 40 (k) (M)
Press Trasnuca 3 18,15,12 10 (k)
Biceps Polea 3 12 40 (k)

PULL PROG
8-Jan Remo Barra 4 12,12,10,10 45,45,50,50 (k)
Jalón Sentado/Rodillas 4 12-10 90 (lbs)
Kelso Shrug 3 15 20 (k)
Standing Wrist Flexion + Extension 4 15/15 30 (k)
Jalón Unilateral 2 12 80 (lbs) 100 (lbs)

PUSH PROG
9-Jan OHP 2 5 47,5 (k)
DB Bench 4 12 20 (k) 1
Biceps Barra Z 3 10 40 (lbs)
Lat Raises 4 2x12 2x15 12,5 (k) 10 (k)

Pulley Flies 3 15,15,12 25 (lbs) 1

Face Pull 1" Pause 2 8 40 (lbs)

PULL PROG
10-Jan Remo Mancuerna 4 12 22,5k (M)
Chins 4 12,8,8,7 PC 25 (lbs)
Spider Curl 3 12 15 (k)
Roller 4 30" 20 (k)
Triceps Extensiones Polea 2 12 50 (lbs)
Lower Back Extensions 4 15

HOMBRO ANTERIOR 3 (+8)

BICEPS 9 (+9)
TRICEPS 4 (+14)
HOMBRO MEDIO/POSTERIOR 13
ANTEBRAZO 11
TRAPECIO 3
LEGS PROG
7-Jan Sentadilla 7 3-2-1-3-2-1-3-2-1
Elevaciones gemelos de pie 4 15 50k
Elevaciones sentado 3 15 50k
COMENTARIO PUSH
6-Jan Bench 2 6
Face Pull 3 12,12,15
Lat Raises Egipcio Controlado 2 12
Shoulder Press Machine 4
Triceps Extensiones Polea Arriba 2 15
Bicep Banco Reclinado 2 12.8

COMENTARIO PULL
Remo Barra 4 12,12,8,8
LINEAL Jalón Sentado/Rodillas 3 12,12,10
Kelso Shrug 3 15
8-Jan
Standing Wrist Flexion + Extension 3 15
LINEAL Reverse Fly 3 12
Biceps Polea 3 12

COMENTARIO PUSH
9-Jan OHP 3 8
DB Bench 4 10
External Rot 4 12
DB Flies/Push ups/Machine Flies 3 15
Triceps Extensiones Polea Abajo 2 15

COMENTARIO PULL
10-Jan Remo Mancuerna 4 12,12,12,15
Jalón Unilateral 3 12
Biceps Barra Z 2 10
Farmers Walk HIIT Mill 5 30"
Biceps Polea 2 15.12
Lower Back Extensions 3 20
Disc Grip 5 ??

12 HOMBRO ANTERIOR 7
12 BICEPS 9
10 TRICEPS 6
HOMBRO MEDIO/POSTERIOR 12
ANTEBRAZO 9
TRAPECIO 3
COMENTARIO
 PROG COMENTARIO PUSH
75 (k) RIR 1-0 Bench
40,40,30 Face Pull
10 (k) (M) Lat Raises Egipcio Controlado
RIR 3 Shoulder Press Machine
50 (lbs) (M) Triceps Extensiones Polea Arriba
12,5 (k) Bicep Banco Reclinado

PROG COMENTARIO PULL

45,45,50,50 (k) Remo Barra
90,105,105 LINEAL Jalón Sentado/Rodillas
20,20,12,5 Standing Wrist Flexion + Extension
8-Jan
70 Biceps Polea
3 LINEAL Reverse Fly
50k

PROG COMENTARIO PUSH

40 (k) 9-Jan OHP
22,5 k DB Bench
20 (lbs) External Rot Dropset
25 (lbs) Flyes
50 (lbs) Triceps Extensiones Polea Abajo

PROG COMENTARIO PULL

22,5k (M) 10-Jan Chins
8,8,9 Jalon Uni
40 (lbs) Biceps Barra Z
20 (k) Farmers Walk
45 k Lower Back Extensions
Curl Martillo
10k Ran the Rack

(+5) 12 HOMBRO ANTERIOR

(+9) 15 BICEPS
(+10) 19 TRICEPS
HOMBRO MEDIO/POSTERIOR
ANTEBRAZO
TRAPECIO
 PROG COMENTARIO PUSH
3 8 70 (k) RIR 1-0
4 15,15,12,15 40,40,40,30
3 15 10 (k) (M)
4 12 56 RIR 3
3 12,12,15 2x50 (lbs) 1x40 (lbs) (M)
3 11,9,10 25 (lbs)

PROG COMENTARIO PULL

4 12,10,10,8 50 (k)
4 12,10,10,10 90,105,105,105 1 LINEAL
6 15 70,60,50,3x50
8-Jan
2 15 50k
3 12 3 LINEAL

PROG COMENTARIO PUSH

3 7 47.5 9-Jan
4 10 22,5 k
3 3x12 3x10 25-20 (lbs) 15 (lbs)
4 2x12 2x12 25 (lbs) 20 (lbs)
3 2x15 1x12 50 (lbs)

PROG COMENTARIO PULL

6 3x12 3x5+5(k) PC (M) 10-Jan
4 12,12,10,10 8,8,9,9
3 10 30 (lbs)
4 60" 2x12,5 2x15
2 20
2 12 12,5 (k)
10 7,5 5 12,12,10

7 (+5) 12 HOMBRO ANTERIOR

10 (+9) 15 BICEPS
8 (+10) 19 TRICEPS
12 HOMBRO MEDIO/POSTER
9 ANTEBRAZO
3 TRAPECIO
ESPALDA
PECHO
USH COMENTARIO
Bench 3 8 70k RIR 2
Face Pull 4 2x12x40 2x18-15x30
Lat Raises Egipcio Controlado 4 2x12,5x12 2x10x18,15
Shoulder Press Machine 4 2x56x15 2x52x12 RIR 2
Triceps Extensiones Polea Arriba 2 15 50
Biceps Polea Cuerda 2 10 40

COMENTARIO
Remo Barra 4 12,10,10,10 50 (k)
Jalón Sentado/Rodillas 4 12,12,10,10 90,105,105,105 LINEAL
Standing Wrist Flexion + Extension 6 15 70,60,50,3x50
Biceps Polea 3 15,13,12 50,50,40
Rear Delt Flies 3 15 10k LINEAL
Jalon Uni 3 15,12,12 8,9,9

USH COMENTARIO
OHP 3 10,10,10 40 RIR 0-1
DB Bench 4 8 25 (k) RIR 2-3
Reverse Fly 3 15,15,12 3,3,3 RIR 1-2
Flyes 4 12,12,12,15 25,25,25,20 RIR 1-2
Triceps Extensiones Polea Arriba 3 18,18,15 40,40,40 RIR 1

ULL COMENTARIO
Chins 3 10x8,10x8,10x7 RIR0,RIR1,RIR2
Jalon Uni 3 15,15,15 8,8,8 RIR2-3
Biceps Barra Z 4 12,12,12,11 30 (lbs) RIR1
Farmers Walk 3 60" 15 (k)
Chins 3 12,12,12 RIR1
Biceps Conc 2 15.12 35 (lbs) RIR2,RIR1
Lower Back Extensions 3 15,15,15

OMBRO ANTERIOR 7
CEPS 10
RICEPS 5
OMBRO MEDIO/POSTERIOR 14
NTEBRAZO 10
RAPECIO -
SPALDA 18
ECHO 12
PUSH
Bench 3 9,9,8 70k
Face Pull 4 13x40 13x40 2x18x30
Lat Raises Egipcio Controlado 4 2x13x12,5 1x10x15
Shoulder Press Machine 4 2x56x15 2x52x12
Triceps Extensiones Polea Abajo 2 15-14 8
Bicep Banco Reclinado 3 11x25,11x25,11x20
Flyes 2 13.13 25.25

PULL
Remo Barra 3 10 40 k
Jalón Sentado/Rodillas 4 12,12,12,12 105,105,105,90
Standing Wrist Flexion + Extension 6 15 70,60,50,3x50
8-Jan
Biceps Polea 3 15,14,13 50,50,40
Reverse Fly 3 15,15,14 3,3,3
Jalon Uni 4 15,12,12 9,9,9

PUSH
9-Jan OHP 3
DB Bench 4 8 20 (k)
Rear Delt Flies 3 16,16,16 10k
Flyes DB 5
Press Frances 2
Triceps 2

PULL
10-Jan Chins 4 12,5x7:12,5x7:12,5x7;12,5x6
Landmine Row 3 12 12.5
Biceps Barra 2 12,12,12,11 30 (lbs)
Farmers Walk 3 60" 15 (k)
Chins 4 5 + 5k
Biceps Conc 2 15.12 35 (lbs)

HOMBRO ANTERIOR 8
BICEPS 10
TRICEPS 6
HOMBRO MEDIO/POSTERIOR 14
ANTEBRAZO 9
TRAPECIO -
ESPALDA 22
PECHO 14
PROG COMENTARIO
(+2) RIR 2
(+2) RIR 2
(+2) RIR 3
(1)(+6 reps) RIR 2
(+1) RIR 1-2
(+2) RIR 0

PROG COMENTARIO
D
(+2) LINEAL
M
(+2)
(+2) RIR 1-2
(+2)

PROG COMENTARIO
(+2) RIR 0-1
D RIR 2-3
(+3r) RIR 1-2
D RIR 1-2
RIR 1

PROG COMENTARIO
RIR0,RIR1,RIR2
(M) RIR2-3
RIR1

RIR1
2 RIR2,RIR1
 GLUTEOS
Knee Raises 3 12
26-Nov Bulgarian Squats 3 12 10k
Hip 3 10 40k

PIERNAS
Sentadilla 5 7-5-3-7-5
Zancadass 4 12/pierna 5k/10k
Crunches 4 12
28-Nov
Elevaciones gemelos 4 18
Patada trasera 3 12/pierna
Paseo granjero 3 30 metros 30k

PIERNAS
Sentadilla Bulgara 3 12/pierna 20k
Zancadas 3 12/pierna 20k
7-Dec Crunches Balón Suizo 4 20
Elevaciones gemelos 4 18 20k
RDL 5 15,12,10,10,8 40,50,60

PIERNAS
Sentadilla 5 7-5-3-5-3
Zancadas 4 12/pierna 5k/10k
Crunches 6 12
28-Nov
Elevaciones gemelos 4 18
Hip 3 10 40k
Gluteo 3 15 30K

PIERNAS
Sentadilla 9 3-2-1-3-2-1-3-2-1

Elevaciones gemelos de pie 4 15 50k

23-Dec
Elevaciones sentado 3 15 50k
Hip Thrust 3 8 50k

PIERNAS
Sentadilla Bulgara 3 10/pierna 20k
Zancadas 3 12/pierna 20k
30-Dec Elevaciones gemelos de pie 4 15 50k
Elevaciones sentado 4 10 15k
30-Dec
 40.0 1 15 600.0
50.0 1 12 600.0
15 2,280.0
60.0 2 10 600.0
60.0 1 8 480.0

RIR 9

RIR 9
RIR 8
 67.5 1 8 540.0
10 67.5 1 8 540.0 1485
67.5 1 6 405.0
72.5 1 7 507.5
11 72.5 1 5 362.5 1450
72.5 1 8 580.0
72.5 1 6 435.0 1 1x10 50% 45k
12 72.5 1 6 435.0 1305 2 2x10-12 60% 60k
72.5 1 6 435.0 3 1x8 70% 65k
70.0 1 6 420.0
13 70.0 1 6 420.0 840
-
70.0 1 8 560.0 1680
14 70.0 1 8 560.0
70.0 1 8 560.0
72.5 1 7 507.5 1522.5
15 72.5 1 7 507.5
72.5 1 7 507.5
77.5 1 6 465.0 1227.5
16 77.5 1 5 387.5
75 1 5 375.0
72.5 1 6 435.0 870
17 72.5 1 6 435.0
-
72.5 1 8 580.0 1740
18 72.5 1 8 580.0
72.5 1 8 580.0
75.0 1 7 525.0 1350
19 75.0 1 6 450.0
75.0 1 5 375.0
80 1 5 400.0 1120
20 80 1 5 400.0
80 1 4 320.0
70.0 1 6 420.0 840
21(D) 70.0 1 6 420.0
-
155.0 1 8 1,240.0 3720
22 155.0 1 8 1,240.0
155.0 1 8 1,240.0
70 1 8 560.0
23 70 1 8 560.0 1,680.0
 23 1,680.0
70 1 8 560.0
70 1 9 630.0
24 70 1 9 630.0 1820
70 1 8 560.0
70.0 1 9 630.0
25 70.0 1 9 630.0 1890 420.0
70.0 1 9 630.0
70 1 10 700.0
26 70 1 10 700.0 2030
70 1 9 630.0
70 1 10 700.0
27 70 1 10 700.0 2100
70 1 10 700.0
70 1 6 420.0
28 (D) 70 1 6 420.0 1,260.0
70 1 6 420.0
75 1 9 675.0
29 75 1 8 600.0 1875
75 1 8 600.0
75 1 9 675.0
30 75 1 9 675.0 1950
75 1 8 600.0
75 1 9 675.0
31 75 1 9 675.0 2025 375.0
75 1 9 675.0
75 1 10 750.0
32 75 1 10 750.0 2175
75 1 9 675.0
75 1 10 750.0
33 75 1 10 750.0 2250
75 1 10 750.0
75 1 6 450.0
34 (D) 75 1 6 450.0 1350
75 1 6 450.0
80 1 9 720.0
35 80 1 8 640.0 2000
80 1 8 640.0
80 1 9 720.0
36 80 1 9 720.0 2080
80 1 8 640.0
80 1 9 720.0
37 80 1 9 720.0 2,160.0 400.0
 37 2,160.0 400.0
80 1 9 720.0
80 1 10 800.0
38 80 1 10 800.0 2,320.0
80 1 9 720.0
80 1 10 800.0
39 80 1 10 800.0 2,400.0
80 1 10 800.0
80 1 6 480.0
40 (D) 80 1 6 480.0 1,440.0
80 1 6 480.0
 25.0 2 12 600.0
12 20.0 2 15 600.0 1200
-
25.0 3 12 900.0
13 25.0 1 10 250.0 1150
-
20.0 3 12 720.0
14 - 720
-
25.0 2 12 600.0 1080
15 20.0 2 12 480.0
-
25.0 2 12 600.0 1080
16 20.0 2 12 480.0
-
25.0 2 12 600.0 1000
17 25.0 2 8 400.0
-
25.0 3 8 600.0 600
18 -
-
20.0 4 12 960.0 960.0
19 - 19
-
20.0 4 12 960.0 960
20 - 20(D)
-
22.5 4 10 900.0 900
21 - 21
-
22.5 4 10 900.0 900
22 - 22
-
25.0 4 8 800.0
23 - 800 23
 23 800 23
-
20.0 3 8 480.0
24 (D) - 480 24 (D)
-
22.5 4 12 1,080.0
25 - 1080 25
-
22.5 4 12 1,080.0
26 - 1080 26
-
25.0 4 10 1,000.0
27 - 1000 27
-
25.0 4 10 1,000.0
28 - 1000 28 (D)
-
27.5 4 8 880.0
29 - 880 29
-
25.0 3 8 600.0
30 (D) - 600 30
-
25.0 4 12 1,200.0
31 - 1200 31
-
25.0 4 12 1,200.0
32 - 1200 32 (D)
-
27.5 4 10 1,100.0
33 - 1100 33
-
27.5 4 10 1,100.0
34 - 1100 34
-
30.0 4 8 960.0
35 - 960 35
-
25.0 3 8 600.0
36 (D) - 600 35 (D)
-
27.5 4 12 1,320.0
37 - 1320 37
37 1320 37
-
27.5 4 12 1,320.0
38 - 1320
-
30.0 4 10 1,200.0
39 - 1200
-
32.5 4 8 1,040.0
40 - 1040
-
 semana
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37

60.0 1 12 720.0 2,400.0

60.0 2 10 1,200.0
60.0 1 8 480.0
40.0 1 12 480.0 1200
40.0 1 10 400.0
40.0 1 8 320.0
50.0 1 12 600.0 2280
60.0 2 10 1,200.0
60.0 1 8 480.0
50.0 1 12 600.0 2280
60.0 2 10 1,200.0
60.0 1 8 480.0
50.0 1 12 600.0 2280
60.0 2 10 1,200.0
60.0 1 8 480.0
40.0 1 12 480.0 1200
40.0 1 10 400.0
40.0 1 8 320.0
55.0 1 12 660.0 2340
60.0 2 10 1,200.0
60.0 1 8 480.0
55.0 1 12 660.0 2340
60.0 2 10 1,200.0
60.0 1 8 480.0
55.0 1 12 660.0 2340
60.0 2 10 1,200.0
60.0 1 8 480.0
50.0 1 12 600.0 1500
50.0 1 10 500.0
50.0 1 8 400.0
60.0 2 12 1,440.0 2520
60.0 1 10 600.0
60.0 1 8 480.0
60.0 2 12 1,440.0 2520
60.0 1 10 600.0
60.0 1 8 480.0
60.0 2 12 1,440.0 2520
60.0 1 10 600.0
60.0 1 8 480.0
50.0 2 10 1,000.0 1500
50.0 1 10 500.0
-
60.0 2 12 1,440.0 2570
65.0 1 10 650.0
60.0 1 8 480.0
60.0 2 12 1,440.0 2570
65.0 1 10 650.0
60.0 1 8 480.0
60.0 2 12 1,440.0 2570
65.0 1 10 650.0
60.0 1 8 480.0
55.0 2 10 1,100.0 1650
55.0 1 10 550.0
-
BBBP DBBP DBBBP
1395 960.0 2,400.0 BBBP
1200 960 1200 2500
900 900 2280
1800 1000 2280
2000
1627.5 800 2280
1440 480 1600
930 1080 2340 1500

1860 1080 2340

1680 1000 2340 1000
1485 1000 1500
930 880 2520
500
1920 600 2520
1732.5 1200 2520
1530 1200 1500 0
1 2 3 4 5 6 7 8 9 10 11 12 13 14
960 900 2570
1980 900 2570
1785 880 2570 DBBP
1575 600 1650 1,400.0
960
1,200.0

1,000.0

800.0

600.0

400.0

200.0

-
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

DBBBP
3,000.0

2,500.0

2,000.0

1,500.0

1,000.0

500.0

-
2,000.0

1,500.0

1,000.0

500.0

-
1 2 3 4 5 6 7 8 9 10 11 12 13 14
 BBBP

8 9 10 11 12 13 14 15 16 17 18 19

DBBP

8 9 10 11 12 13 14 15 16 17 18 19

DBBBP
7 8 9 10 11 12 13 14 15 16 17 18
 45.0 1 8 360.0 2 12 27,5k
13 42.5 1 8 340.0 1040
42.5 1 8 340.0
45 1 7 315.0 2 15 27,5k
14 45 1 7 315.0 945
45 1 7 315.0
47.5 1 6 285.0 2 15 27,5k
15 47.5 1 6 285.0 855
47.5 1 6 285.0
45.0 1 6 270.0
16 42.5 1 6 255.0 780
42.5 1 6 255.0
45.0 1 8 360.0 1080
17 45.0 1 8 360.0
45.0 1 8 360.0
47.5 1 7 332.5 997.5
18 47.5 1 7 332.5
47.5 1 7 332.5
50.0 1 6 300.0 900
19 50.0 1 6 300.0
50.0 1 6 300.0
45.0 1 5 225.0 450
20 (D) 45.0 1 5 225.0
-
40.0 1 10 400.0
23 35.0 1 10 350.0 1100
35.0 1 10 350.0
35.0 1 12 420.0
24 35.0 1 11 385.0 1155
35.0 1 10 350.0
35.0 1 12 420.0
25 35.0 1 12 420.0 1225 160
35.0 1 11 385.0
35.0 1 12 420.0
26 35.0 1 12 420.0 1260
35.0 1 12 420.0
35.0 1 12 420.0
25 35.0 1 12 420.0 1260
35.0 1 12 420.0
30 1 9 270.0
26 (D) 30 1 9 270.0 810
26 (D) 810
30 1 9 270.0
40 1 10 400.0
27 40 1 10 400.0 1200
40 1 10 400.0
40 1 11 440.0
28 40 1 11 440.0 1280
40 1 10 400.0
40 1 11 440.0
29 40 1 11 440.0 1320 240
40 1 11 440.0
40 1 11 440.0
30 40 1 12 480.0 1400
40 1 12 480.0
40 1 12 480.0
31 40 1 12 480.0 1440
40 1 12 480.0
35 1 9 315.0
32 (D) 35 1 9 315.0 945
35 1 9 315.0
45 1 10 450.0
33 45 1 10 450.0 1350
45 1 10 450.0
45 1 11 495.0
34 45 1 11 495.0 1440
45 1 10 450.0
45 1 11 495.0
35 45 1 11 495.0 1485 270
45 1 11 495.0
45 1 11 495.0
36 45 1 12 540.0 1575
45 1 12 540.0
45 1 12 540.0
37 45 1 12 540.0 1620
45 1 12 540.0
40 1 9 360.0
38 (D) 40 1 9 360.0 1080
40 1 9 360.0
 17.5 3 10 525.0
14 - 525
-
17.5 2 12 420.0
15 17.5 1 10 175.0 595
-
17.5 2 12 420.0
16 17.5 1 10 175.0 595
-
15.0 3 12 540.0
17 - 540
-
17.5 3 12 630.0 630
18 -
-
17.5 2 12 420.0 580
19 20.0 1 8 160.0
-
17.5 2 12 420.0 770
21 17.5 2 10 350.0
-

22

23

24

25

26

27
27

28

29

30

31

32

33

34

35

36

37 -
-
 Pull Ups
WEEK RM PESO SETS REPS PESO TOTAL
10.0 1 8 80
13 10.0 1 8 80 220
10.0 1 6 60
10.0 1 8 80
15 12.5 1 7 87.5 255
12.5 1 7 87.5
12.5 1 8 100
17 12.5 1 8 100.0 305
15.0 1 7 105
15.0 1 8 120
20 15.0 1 8 120.0 360
15.0 1 8 120
11.5 2 8 184.0
23 11.5 1 6 69.0 322
23
11.5 1 6 69
10.0 2 8 160.0
24 10.0 1 9 90 340
10.0 1 9 90
68 24
10.0 2 9 180.0
25 10.0 1 9 90 360
10.0 1 9 90
10.0 2 10 200.0
25
26 10.0 1 10 100 390
10.0 1 9 90
10 1 8 80
27 (D) 10 1 8 80 240
26
10 1 8 80
10 1 8 80
28 15 1 6 90 350
15 2 6 180
27
10 1 8 80
29 15 1 7 105 365
15 2 6 180
60
10 1 8 80
28 (D)
30 15 1 8 120 380
15 2 6 180
10 1 8 80
31 15 1 8 120 410
29
15 2 7 210
 29

15 1 6 90
32 (D) 15 1 6 90 270
15 1 6 90
30

31

32

33

34

35 (D)

36

37

38

39

40
 40

41

42

43 (D)
11.5 1 8 92
11.5 1 8 92
322
11.5 1 6 69
11.5 1 6 69
12.5 1 7 88
12.5 1 7 88
338
12.5 1 7 88
12.5 1 6 75
12.5 1 7 88
12.5 1 7 88
338 1
12.5 1 7 88
12.5 1 6 75
12.5 1 7 88
12.5 1 7 88
350
12.5 1 7 88
12.5 1 7 88
12.5 1 7 88
12.5 1 7 88
350
12.5 1 7 88
12.5 1 7 88
10 1 6 60
10 1 6 60
240
10 1 6 60
10 1 6 60
12.5 1 8 100
12.5 1 7 88
363
12.5 1 7 88
 363

12.5 1 7 88
12.5 1 8 100
12.5 1 7 88
363
12.5 1 7 88
12.5 1 7 88
12.5 1 8 100
12.5 1 8 100
375
12.5 1 7 88
12.5 1 7 88
12.5 1 8 100
12.5 1 8 100
375
12.5 1 7 88
12.5 1 7 88
12.5 1 8 100
12.5 1 8 100
388
12.5 1 8 100
12.5 1 7 88
12.5 1 8 100
12.5 1 8 100
388
12.5 1 8 100
12.5 1 7 88
12.5 1 6 75
12.5 1 6 75
300
12.5 1 6 75
12.5 1 6 75
12.5 1 8 100
12.5 1 8 100
400
12.5 1 8 100
12.5 1 8 100
12.5 1 8 100
12.5 1 8 100
400
12.5 1 8 100
12.5 1 8 100
15 1 6 90
15 1 6 90
360
15 1 6 90
15 1 6 90
15 1 7 105
15 1 6 90
375
15 1 6 90
15 1 6 90
15 1 7 105
390
15 1 7 105
390
15 1 6 90
15 1 6 90
15 1 7 105
15 1 7 105
405
15 1 7 105
15 1 6 90
15 1 7 105
15 1 7 105
420
15 1 7 105
15 1 7 105
 RDL
WEEK RM PESO SETS REPS PESO
55.0 1 8 440
1 55.0 1 8 440
55.0 1 8 440
60.0 1 7 420
2 60.0 1 7 420
60.0 1 7 420
 65.0 1 6 390
2 65.0 1 6 390
65.0 1 6 390
TOTAL SETS/REPS

1320

1260
1170
 40.0 1 12 1,920 12
19 (D) 40.0 1 12 19
40.0 2 12
45.0 1 12 1,990 9
20 45.0 1 10 20
50.0 2 10
45.0 1 12 1,880 9
21 45.0 1 12 21
50.0 2 8
50.0 1 10 1,900 9
22 50.0 2 10 22
50.0 1 8
50.0 1 12
50.0 1 10 23
23 2,100
50.0 1 10
50.0 1 10
40.0 1 8 24
40.0 1 8
24 (D)
40.0 1 8
40.0 1 8 25 (D)
50 1 12
50 1 12
27 2,200
50 1 10 26
50 1 10
50 1 12
50 1 12 27
28 2,200
50 1 10
50 1 10
BLOQUE 1
50 1 12 28
50 1 12
29 2,300
50 1 12
50 1 10 29
50 1 12
50 1 12
30 200.0 2,300
50 1 12 30
50 1 10
50 1 8
50 1 8 31
31 (D) 1,600
50 1 8 BLOQUE 1
50 1 8
50 1 12 32 (D)

32 2,400

BLOQUE 1
 32 (D)
50 1 12
32 2,400
50 1 12
50 1 12 33
BLOQUE 1
50 1 12
50 1 12
33 2,400
50 1 12 34
50 1 12
55 1 10
55 1 10 35
34 2,200
55 1 10
55 1 10
55 1 12 36
55 1 10
35 2,310 BLOQUE 2
55 1 10
55 1 10 37
55 1 12
55 1 10
36 2,310
55 1 10
55 1 10
55 1 8
55 1 8
37 (D) 1,760 BLOQUE 2
55 1 8
55 1 8
55 1 12
55 1 12
38 440.0 2,420
55 1 10
55 1 10
55 1 12
55 1 12
39 2,420
55 1 10
55 1 10
55.0 1 12
55.0 1 12
40 2,530 BLOQUE 2
55.0 1 12
55.0 1 10
55.0 1 12
55.0 1 12
41 2,530
55.0 1 12
55.0 1 10
55.0 1 12
55.0 1 12
42 2,640
55.0 1 12
42 2,640

55.0 1 12
22.5 1 12 270.0 1,080.0 BB ROW DB ROW
22.5 1 12 270.0 1920 1,080.0
22.5 2 12 540.0 1990 1080
22.5 1 12 270.0 1080 1880 1010
22.5 1 12 270.0 1750 1010
22.5 2 12 540.0 1700 940
20.0 1 12 240.0 1010 1440 940
22.5 1 12 270.0 2050 720
25.0 2 10 500.0 1980 1170
20.0 1 12 240.0 1010 1890 1170
22.5 1 12 270.0 1830 1100
25.0 2 10 500.0 1350 1100
20.0 1 12 240.0 940 2175 1025
25.0 2 10 500.0 2055 1025
25.0 1 8 200.0 1980 810
20.0 1 12 240.0 940 1870
25.0 2 10 500.0 1350
25.0 1 8 200.0
20.0 1 12 240.0 720
20.0 1 12 240.0
20.0 1 12 240.0
22.5 1 12 270.0 1170
25.0 1 12 300.0
25.0 2 12 600.0
22.5 1 12 270.0 1170
25.0 1 12 300.0
25.0 2 12 600.0
25.0 1 10 250.0 1100
25.0 1 10 250.0
25.0 2 12 600.0
25.0 1 10 250.0 1100
25.0 1 10 250.0
25.0 2 12 600.0
25.0 1 10 250.0 1025
25.0 2 10 500.0
27.5 1 10 275.0
25.0 1 10 250.0 1025
25.0 2 10 500.0
27.5 1 10 275.0
22.5 1 12 270.0 810
22.5 1 12 270.0
22.5 1 12 270.0
- 0
-
-
- 0
-
-
 BB ROW
2500

2000

1500

1000

500

0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

DB ROW
1,400.0
1,200.0
1,000.0
800.0
600.0
400.0
200.0
-
1 2 3 4 5 6 7 8 9 10 11 12 13 14
 SENTADILLA TRASERA
WEEK RM PESO SERIE REPS SUBTOTAL RM PESO SERIE
75.0 1 8 600
10 75.0 1 8 600 1,650
75.0 1 6 450
77.5 1 7 543
12 75.0 1 7 525 1,628
70.0 1 8 560
75% 75.0 1 7 525 75% 75.0 1
14 80% 80.0 1 5 400 1,195 80% 80.0 1
90% 90.0 1 3 270
75% 75.0 1 7 525 85% 85.0 1
16 80% 80.0 1 5 400 1,195 90% 90.0 1
90% 90.0 1 3 270
80% 85.0 1 3 255 82% 87.5 1
18 83% 90.0 1 2 180 530 85% 90 1
90% 95.0 1 1 95 90% 97.5 1
80% 80.0 1 3 240 80% 80 1
20 90% 90.0 1 2 180 420 90% 90 1

85% 85.0 1 3 255 85% 85 1

22 90% 90.0 1 2 180 530 90% 90 1
95% 95.0 1 1 95 95% 95 1
A
REPS SUBTOTAL TOTAL

7 525
5 400 925 2,120

5 425
3 270 695 1,890

3 263 85% 92.5 1 3 278

2 180 443 85% 92.5 1 2 185 563 1,535
1 95% 100 1 1 100
3 240 85% 85 1 3 255
2 180 420 85% 85 1 2 170 510 1,350
85% 85 1 1 85
3 255 95% 95 1 1 95
2 180 530 95% 95 1 1 95 190 1,250
1 95 -
 SENTADILLA FRONTAL
WEEK RM PESO SERIE REPS
40.0 2 10
13 50.0 2 8

40 1 12
15 no 45 1 10
50 2 8
40 1 10
17 45 1 10
50 2 10
TAL
SUBTOTAL
800
800 1,600
-
480
450 1,730
800
400
450 1,850
1,000
Esfuerzo Máximo – Esfuerzo Repetitivo – Esfuerzo Dinámico
Serie 1: 2×90%
Serie 2: 6×70%
Serie 3: 6×40%
Serie 4: 2×90%
Serie 5: 6×70%
Serie 6: 6×40%
Serie 7: 4x80%
Serie 8: 4x80%
 DÍA 1 DÍA 2
Gluteos 1 (Hip Thrust) 4x12 Biceps 1 (Curl Mancuerna) 4x15
Gluteos 2 (Patada Trasera) 3x20 Triceps 1 (Extensión sobre cabeza) 4x10
Cuadriceps (Squat) 5x10 Deltoides Ant 1 (Press) 4x12
Cuadriceps (Bulgarian Squat) 3x8 Deltoides Post 1 (Rear Delt Flies) 3x12
Femoral 1 (Banda Elástica) 4x12 Triceps 2 (Extensión banda) 3x12
 DÍA 3 DÍA 4
Gluteos 1 (Patada Lateral) 4x12 Espalda 1 (Remo Mancuerna) 4x12
Femoral 1 (Banda Elástica) 4x20 Espalda 2 (Remo Banda Elástica) 4x12
Cuadriceps (Squat c/minibanda) 3x10 Biceps 2 (Curl Banda Elástica) 3x12
Zancadas 4x12 Pecho 1 (Progresión push ups) 5x10
Kettlebell Swing 5x12
 DÍA 5

CIRCUITO ABDOMINALES
 DÍA 1
Ejercicio Sets Reps Peso
3 10 7,5k
Remo Mancuerna

Banca mancuerna 4 12 7,5k

Biceps polea 3 15 20
extensiones sobre cabeza polea 3 12 20
sentadilla copa 3 5 ?k

DÍA 2
Ejercicio Sets Reps Peso
4 15 20
jalón polea

chest press 4 12 27
rear del flies 4 10 5k

DÍA 3
Ejercicio Sets Reps Peso
3 8 10k
Arnold Press Mancuerna

press maquina 3 10 25?

biceps z 3 12,12,10
face Pull Polea

DÍA 4
Ejercicio Sets Reps Peso
1 10 ?k
tiron horizontal
3 5 ?k
triceps 4 15 20lbs
femoral 4 12 27 lbs
paseo granjero 4 40lbs
 PUSH
Chest press 8(4-8) 40k-55k
DB press Seated 5x(8-12) 20k
Push ups 3xAMRAP 20-20-15
Face Pull 4x12 15k
17-Jul 19-Jul
DB shoulder press 5x15 12k
Decline chest press 5x12 30k
Triceps extensions 4x15 10k
Triceps ups 4x12 10k

PUSH
OHP 8(4-8) nsuns
External rotations 5x15-12-8 12k-15k
Drop Press + Rdelt 4x12 + 4x15 10k + 5k
Rear delt flies drop 3x15/12/15 10k/5k/2,5k
22-Jul 24-Jul
Rope tricep pulldown 4x15-12 15k
Reverse grip curl 4x15 15k
Triceps ups 4x12 10k

PUSH
External rotations 4x15-12-8 12k-15k
Rear delt flies drop 3x15/12/15 10k/5k/2,5k
DB shoulder press seated 5x12 17k
DB press triceps 4x15 17k
22-Jul 24-Jul
Drop Press + external rot 4x10 + 5 10k
DB Curl 4x12 12k

PULL
PU WU 4x6 15k

Row 4x12 35k

SA PD 4x12-15 15k-10k
8-Aug 11-Aug
Cable biceps 4x10 15k
Triceps ups 3x12 10k
biceps curl 4x10 12k

PULL
 Row 4x12 35k-40k
Pull ups 5x12 PC
Lat Pull down 4x15-12 30-35-40k
Row Unilat 4x12 25l-20k
15-Aug
13-Aug SA PD 4x12-15 15k-10k
Cable biceps Inv 4x12-10 15k
Curl alterno 4x12 12k
drop curl 2x12-15-18 12k-5k-band
Triceps extensions 3x10-12 15k

PULL
Row 6x15-12-10 30K-35k-40k
Lat Pull down 4x15-12 30-35-40k
SA PD 3x12-15 15k-10k
Row Unilat 3x10 20k
22-Aug
20-Aug Cable biceps Inv 2x10 2x12 20k-15k
Triceps extensions 4x12 1x10 15k-20k
Triceps ups 3x12 10k
Scott Press 3x15 12k

PUSH
Lat raises 4x12-10 7,5k
DB Bench Press 2x WU 2x12 2x8
OHP 2x WU 2x10 2x6
DB shoulder press seated 4x12 10k
26-Aug 28-Aug
Rear delt flies drop 4x12 2x10 10k/5k
biceps curl 4x10-12 30lbs-20lbs
Triceps ups 3x12-10 40lbs-30lbs

PUSH
DB Bench Press 2x WU 2x12 2x8
OHP 2x WU 2x10 2x6
DB shoulder press seated 4x12 12,5k
Rear delt flies drop 4x12 7,5k 4-Sep
2-Sep
biceps curl 4x12 10k
Pec Delt 4x10 4
Face Pull 2x12 2x12 20-30lbs
Triceps extensions 3x8 20lbs
 2x10 50k
Squats 1x8 60k
1x4 80k

10-Sep

PUSH
DB Bench Press 4
OHP 6
Landmine shoulder press 4x12 10k
Pull ups 3x8 PC
Landamine raises 5x12
16-Sep 18-Sep
Triceps ext 3x12 15k

2x8 50k
Squats 3x6 70k

PUSH
DB Bench Press 3x10 1x15
OHP 3x5 2x8
Arnold press seated 4x15 12,5k
Triceps extensions 3x12 3x8 30-40lbs
23-Sep alterned biceps curl 4x12 10k
25-Sep
Face Pull 2x12 2x12 2x12 20-30-40
Triceps extensions 3x12 30 lbs
Curl 4x10 40 lbs
Traps 5x15
ABS
 PUSH
DB Bench Press 3x10 2x12-15
OHP 6 sets
DB shoulder press de pie 3x10 15k
Triceps extensions por arriba 4x12 20lbs
23-Sep biceps curl 2x8 2x12 12,5K 10k 25-Sep
Face Pull 4x12 20lbs
Triceps extensions supinas 3x12 30 lbs
Curl 4x10 30 lbs
 LEGS
Squats 5x15 PC
DB sumo squat 5x(AMRAP) 20k
DB swing 5x25-20-15 12k
Jump squat 3x12 24k
17-Jul
Box jumps 5x15
Manguito 4x12 12k

PULL
PU WU 4x6 20k
PU heavy 5x3 20k
Row 4x20 30k
Face pull up 4x15 10k
17-Jul
SA PD 5x15-12
Cable biceps 4x12 20k
Curl 4x12-10 15k-12k

PULL
PU WU 4x6 20k
PU heavy 4x4 25k
Row 4x12 35k
SA PD 4x12-15 15k-10k
17-Jul
Cable biceps 4x10 15k
Triceps ups 3x12 10k
biceps curl 4x10 12k

PUSH
External rotations 3x12-10 2x12 12k-10k
Chest press 15-12-10-8-8 35-40-45-50
DB shoulder press seated 4x12 17k-15k
DB press triceps 4x15 17k
10-Aug
Rear delt flies drop 4x12-12 10k/5k/
Triceps ups 4x12 10k
Triceps extensions 4x8 15k
DB shoulder Press 4x15 12k

PUSH
External rotations 2x15 3x10 7k-10k
Rear delt flies drop 3x10 10k
Drop Press 4x15 12k
Row close grip 3x12 30k
16-Aug
DB shoulder press 5x10 18k
2x15 PC
Squats 2x10 50k
1x4 70k

PUSH
External rotations 4x12 2x12 7,5k 5k
DB Bench Press 2x WU 2x12 2x8
OHP 2x WU 2x10 2x6
Triceps ups 4x12 10k
23-Jul
Triceps extensions 3x8 15k
DB shoulder press seated 4x12 15k
Curl alterno 4x8 15k

PULL
PU 4x10 PC
Row Sentado 2x15 2x12 1x8 35 lbs 60 lbs
Row de pie 2x15 2x12 1x10 35k
Reverse Peck 4x12-15 15k-10k
29-Aug
Cable biceps 4x10 15k
Face pull 4x12 30lbs
Seated Biceps 4x12 10k

PULL
Seal Row 2x15 2x12 2x10 17,5k 20k
Row Sentado 2x15 2x12 1x8 35 lbs 40 lbs 70 lbs
Row de pie 2x15 2x12 6,7,8
Reverse Peck 4x12-10 3.4 6-Sep
Face pull 4x12 30lbs
Triceps extensions 4x12 30lbs
Triceps extensions 3x12 20lbs
Lat Pull down 4x10 8
Cable biceps 5x10 15k
Curl Barra z 4x10-8 10-20-30-40

PUSH
DB Bench Press 5
OHP 5
Alt DB shoulder press seated 4x12 12,5k
Rear delt flies drop 4x12 2x12 7,5k 5k
biceps curl 4x10 1x12 12,5k 10k
11-Sep
Face Pull 4x15 30lbs
Cable biceps 4x12 30lbs
Triceps ext forw 4x12-10 30lbs-20
Triceps ext 4x10-12 40-50lbs
Lat raises + Disc Up 3x12 + 3x10 7,5k 25 lbs

PULL
Seal Row 5x12 40k-50k
Landmine Row 1x12 4x10 15k -10k
Pull ups 4x8
barra biceps 4x15 10
disc biceps 4x15 15k
20-Sep
Face Pull 4x15 banda
Row anillas 3x15
Rear delt flies 4x12 10k

PULL
Row Soporte 12 3x10 1x8 30 45 55 kg
Row Barra 3x12 1x10 40k 50k
Jalon al pecho 2x10 2x12 98
Biceps Polea 4x12 40lbs
Rear Delt Flies 3x20x5k 3x15x7,5k 3x12x10k 27-Sep
Face Pull 3x12 40 lbs
Jalón Unilat 3x12 8
Triceps extensions 3x10 40lbs
Push Press DB 3x10 20k
Traps 4x10 60lbs
Biceps 3x12 40lbs
 PULL
Row Soporte 3x12 2x10 15 25 30 kg
Row Barra 3x15 1x12 40k 45k
Jalon al pecho 5x12 7
Biceps Polea Z 3x12 35lbs
Rear Delt Flies 2x20x5k 2x15x7,5k 2x12x10k 27-Sep
Triceps extensions sobre 3x15 30lbs
Push Press DB 3x8 20k
Traps 3x10 22,5 kg
Triceps extensions supinas uni 3x12 20 lbs
 PULL
Row 5x12 25k
Pull ups 48 reps PC
Lat Pull down 5x12 35k
Face pull 4x15 10k
Reverse grip curl 3x15 15k
Hammer curl 4x12-10 10k
Cable biceps 4x12 15k
Curl 4x12-10 15k-12k

PUSH
Chest press 8(4-8) 40k-55k
DB shoulder press 3x8/10/15 20/17/12
Push ups 3xAMRAP 20-15-15
Face pull up 4x15 15k
19-Jul
Decline chest press 5x12 30k
Triceps extensions 4x15 10k
external rot 5x12 10k

PUSH
Chest press 8(4-8) 40k-55k
Push ups 3xAMRAP 20-15-15
Face pull up 4x12-15 15k
Decline chest press 5x15-12 35k
19-Jul
Triceps extensions 4x8 10k
external rot 4x10 12k

LEGS
Squats 5x15 PC
DB sumo squat 5x(AMRAP) 20k
DB swing 5x25-20-15 12k
Jump squat 3x12 24k
Salto en caída 6x10
Manguito 4x12 12k

LEGS
DB swing 6x15 18k
Jump squat 4x10 20k
Bridge 6x15-12-10 40k
Saltos
17-Aug
Squat c/banda 5x5
Zancadas 20k
Knee raises
5x20
MC

PULL
PU WU 4x6

Row 4x12 35k

SA PD 4x12-15 15k-10k
25-Jul
Cable biceps 4x10 15k
biceps curl 4x12 12k
Face pull 3x12 15k
Squat

PUSH
Bench Press 4'5
DB shoulder press seated 4x12 15k
Face pull up 4x12 30lbs
Decline chest press 3x12 3x8 40k 50k
Triceps ups 3x10 40lbs-30lbs
Rear delt flies 4x12 2x12 7,5k/5k
Triceps extensions 3x8 30-20lbs

PUSH
Bench Press 4'5
Decline chest press 4x12 45k
Rear delt flies 4x12 2x12 7,5k 10k
Face pull 4x12 30lbs
DB Triceps Bench 4x12 20k
7-Sep
DB shoulder press seated 4x10-12 17,5k
Lat raises 3x10 1x15 10k 77,5k
Cable biceps 3x8 50llbs
 7-Sep

2x10 50k
Squats 1x8 60k
1x4 80k

PULL
Seal Row 2x12 3x10-12 17,5k 22,5k
Landmine Row 1x15 2x12 2x8 25 lbs 50 lbs 70 lbs
Row sentado 5x10 ,9,
Reverse Peck 3x10 4
13-Sep
Jalon unilateral 4x10 8
Triceps extensions 3x12 30lbs
Triceps ups 4x12-8 30lbs-40lbs
Squats 4x10-8 55 k
Cable biceps 2x10 8

PUSH
Bench Press 6 sets
Decline chest press 4x12 45k
Triceps extensions 4x12 30lbs
Alterned DB shoulder press seated 4x10 15k
Lat raises 3x12 2x10 10 k 7,5k
22-Sep
Push ups 3xAMRAP (25,20,15)
Paseo del granjero 4 15k 17,5k
Triceps extensions BANDA 5X12
disc up
Curl Conc 3x12 15k

PUSH
Bench Press 6 sets
Decline chest press 2x12 2x15 45k
Triceps extensions DB 4x12 25lbs
Reverse Peck 2x10 2X15 43
DB shoulder press seated 4x10 15K 28-Sep
Push ups 2xAMRAP (25,20)
Lat Raises 2x15x5k 2x12x7,5k 2x10+8
Glute Bridge 3x10 40k
 PUSH
Bench Press 6 sets
Remo DB 5x15-12-10 17,5k 20k
Triceps extensions DB 4x12 10k
Biceps Polea Z 3x12 35lbs
Triceps extensions por arriba 2x20 1x12 30 40 lbs 28-Sep
biceps curl 4x15 7,5k
 LEGS PULL
Squats 5x15 PC Row
DB sumo squat 5x(AMRAP) 20k Pull ups
DB swing 5x25-20-15 12k Lat Pull down
Jump squat 3x12 24k Row
17-Jul
Salto en caída 6x10 Cable Curl
Manguito 4x12 12k Curl Bar
DB Curl

LEGS PULL
Squats 5x15 PC Row
DB sumo squat 5x(AMRAP) 20k Pull ups
DB swing 5x25-20-15 12k Lat Pull down
Jump squat 3x12 24k Cable biceps Inv
17-Jul
Salto en caída 6x10 Curl alterno
Manguito 4x12 12k Triceps extensions

PULL PUSH
PU 2x6 2x10 20k 10k bench press
Press Militar 4x8 40k Push ups
Row anillas 5xfallo Face pull anillas
biceps curl 4x10 15k
18-Aug
extensiones banda 4xfallo external rot
Press Militar 5x20 20k PU heavy
Press frances 8x15-8 40k-50k scott press
Paseo del granjero 5xcirc 40k lmille co

PUSH LEGS
Chest press 8(4-8) 40k-55k DB swing
Push ups 3xAMRAP 20-15-15 Jump squat
Face pull up 4x12-15 15k Bridge
Decline chest press 5x15-12 40k Saltos
16-Aug
Triceps extensions 4x8 10k Squat c/banda
external rot 4x10 12k Zancadas 20k
DB shoulder press seated 2x10 2x12 20k-15k Knee raises
Rear delt flies drop 3x12 3x12 10k/5k MC

LEGS PULL
DL 35 8 10 Pull ups
Zancadas 10 20k Lat Pull down
Bridge Cable biceps
4x8x10k Curl declinado
Lat raises 4x12x7k Scott Press
31-Aug
4x15x5k Face pull
Push ups 3xAMRAP Curl Barra z
Drag Curl
Triceps extensions
Landmine row

PULL LEGS
Pull ups 2x6 2x8 15k 12,5k Squats
Lat Pull down 3x15 30lbs Zancadas
biceps barra z 2x15 2x12 20-30 Bridge
face pull 4x12-15 30lbs
Triceps ups 3x12 30lbs Lat raises
Row Barra 4x12-8 70lbs-90lbs
Sentadilla bulgara 3x8-8 10k Push ups
Scott Press 4x12 15k
Lats 5x10 8

PUSH PULL
Bench Press 6 sets Pull ups
Decline chest press 4x12 45k Landmine Row
Triceps extensions 4x12 30lbs biceps barra
Reverse Peck 4x10 43 face pull
Lat raises 3x12 2x10 10 k 7,5k Triceps ups
14-Sep
DB shoulder press seated 4x12 15k Rows Anillas
Push ups 3xAMRAP (25,20,15) Chin ups
Paseo del granjero 4 15k 17,5k Landmine biceps

PULL
Pull ups 5x5 2x8 15k 10k
Remo 5x15 10k
biceps curl 4x15 12k
face pull 2x20
Remo DB 4x12 15k
Jalon maquina 2x12 10k
Chin ups 2x8
biceps 4x10 barra
Triceps extensions 4x12 30lbs
Front Squat 4 15k 17,5k

PULL
Pull ups 2x4 2x8 20k 10k
Remo DB 5x15-12 17,5k 20k
Biceps Barra Z 5x15 30 - 40 - 50
face pull 3x12 30lbs
Jalón Sentado 5x10 8
Curl Conc 4x10 11,5k
Bulgarian Squats 4x8x10k

Paseo del granjero 4 15k 17,5k

 PULL GLUTEO
Pull ups Bulgarian Squats 4x10x10k
Decline chest press 45k Glute Bri 3x10
Curl Conc 2x12 2x18 10k Sentadilla Pesada 80% 90% RM
face pull 1" 3x8 2x12 40 lbs 30lbs
Jalón Sentado 7
Paseo del granjero 4x17,5k
Reverse Peck 2x10 2X15 2X20 4 3 2
Jalón unilateral
 PULL
2x15/2x12 30k/35k
60 reps PC
2x15/2x12 30/35k
4x15 25k
4x10 15k
3x10 15k
4x10 10K

PULL
4x12 35k
50 reps PC
4x15-12 30-35k
4x10 15k
4x12-10 12k
4x8 15k

PUSH
8(4-8) 40k-55k
4xAMRAP 20-15-15
4x12-15 15k

5x20 8k
4x4 25k
5x20 10k

LEGS
6x15 18k
4x10 20k
6x15-12-10 40k

5x5

5x20

PULL
4x8 10K
6x15-12 30-35-40k
4x10 15k
3x12 10k
3x8 12k
4x12 15k
4x12
4x10 20k
4x12 30-20lbs
4x12 25k

LEGS
10 10 5 4 40 40 70 80
10 20k

4x8x10k
4x12x7k
4x15x5k
3xAMRAP
 PULL
2x6 2x8 15k 10k
4x15 10k
4x15 20k
2x20
4x12 15k
2x12 10k
2x8
3x10 barra
 GLUTEO
Squats 4x10x10k
40k
esada 80% 90% RM
 SEMANA 1 SEMANA 1

Sentadilla 4x10 50k Sentadilla 4x7

Bridge 1x12 2x10 20k 40k Bridge 2x10 2x8
Patada Trasera 3x15 PC Patada Trasera 3x15
Abduccion lateral 4x12 30LBS Abduccion lateral 4x12
ANA 1

70k
40k 50k
PC
30LBS
 ESPALDA VOLUMEN
Negativas FL Half Lay 4(4) 4
Leg Raises 3(10) -
3-Mar Subidas L-sit en Adv Tuck a Dead Hang 3(4) 3
Pull ups PC 4(10-10-8-8) 4
Pull ups 4(5) + Remo Anillas 4(10) 4
Remo Horizontal-Vertical Anillas 4(10) 4

BICEPS+TRICEPS+PIERNAS VOLUMEN
Dropset Biceps Curls 4(15(15k)) + 15(10k) 4
Extension de Hombro 4(20(12k)) Pausa 1" 4
Sentadillas PC 5(20) 5
4-Mar Superset Triceps Press Frances + Press Banca 4(10-10)(12k) 4
Knee Raises Paralelas 4(30)
Escaladores Paralelas 4(30)
Extensiones con Banda Elástica 4(fallo) 4
Biceps Curl a Semi Press Arnold 4(fallo)(10k) 4

HOMBROS VOLUMEN
Press Arnold 6(2x12(15k);2x15(18k);2x12(20k)) 6
Dropset External Rot 3(10(10k) + 10(5k) (1” Pause) 3
6-Mar
PPU Adv Tuck 5(10-12) + L-sit 5(10”) 5
Rear Delt Fies 4(15(12k) + Planche Push ups pause 4(10) 4
PPU Full 3(8) 3

ESPALDA LASTRE VOLUMEN

Pull ups 6(1(6(PC);2(8(10k);2(8-6(15k))) 5
Leg Raises 3(12) -
7-Mar
Dropset Pull ups 4(5 PC + 5(5k)) 4
Remo Anillas 4(12-15) 60% RM 4
Face Pull Anillas 4(10) 4

HOMBROS VOLUMEN
PPU Hold 2" Bent Arm 8-6-8-6-8 5
HSPU Full 8-6-8-6 4
External Rot 4(10(10k)) + Cuban Rotations 4(10(2,5k)) 4
10-Mar
Subidas a L-sit 4(15 2") 4
Press Arnold 4(15(12k)) 4
PPU Full 4(10) 4
Press Frontal 6(15/12-12/10-10/8 6
 FL/ROWS/PULL UPS PC VOLUMEN
Negativas FL Half Lay 4(4) 4
Leg Raises 3(10) paralelas -
12-Mar
Pull ups to Adv Tuck 2" 4(4) 4
Superman 5(20) -
Pull ups PC 4(8) 4

BICEPS+TRICEPS+PIERNAS VOLUMEN
Rear Delt Flies 4(15(12k)/15(12k)) 4
Dropset Biceps Curls 4(12(15k)12(12k)) + 15(10k) 8
Extension de Hombro 3(15(10k)) Pausa 2" 3
14-Mar

Superset Triceps Press Frances + Press Banca 3(15-15)(10k) 6

Face Pull Banda 3(12) 3
Curl Braquial (fallo)(10k) 4

HOMBROS VOLUMEN
Press Arnold 6(2x12(15k);2x15(18k);2x12(20k)) 4
PPU 1" 4(4) 4
Jalón Banda Elástica 4(10-15) 4
16-Mar
External Rot 4(12(10k)) 4
Lateral Raises 3(12(10k)) + PPU 3(10) 6
Semi Press 3(12(10k)) 4
Sentadillas 4(10) + ITW -

Plank Climbers 4(40) 4

17-Mar Hollow Crunches 4(15) 4
Squat Wall 4(30") 4

ESPALDA LASTRE VOLUMEN

Pull ups 5(1(8(PC);1(8(10k);2(8(15k)))2(5(20k))) 5
Remo Banda 3(20) 3
18-Mar
Dropset Pull ups 4(5 PC + 4(5k)) 4
Face Pull Anillas 4(10) 4
Remo Mancuernas 3(12(17k)) 3

BICEPS+TRICEPS+PIERNAS VOLUMEN
Rear Delt Flies 4(15(12k)) 4
PPU 1" 4(4;3/4;2(2/4) 5
Dropset Biceps Curls 4(12(15k)12(12k)) + 15(10k) 8
14-Mar
Extension de Hombro 4(15(12k)) Pausa 2" 4
Face Pull Banda 3(14) 3
14-Mar

Curl Braquial 4(15)(12k) 4

Adv Tuck PU 4(6) 4

HOMBROS/FL VOLUMEN
Scapular PU 4X6
HSPU 3X4 1" Pausa 3
Negativas FL HL 4(5-4-4-3) 4
22-Mar
Press Militar 3(10x40k) 3
Rotaciones Externas 3(10(10k) 3
Scapular Pull ups 3(8) 3
Press Unilateral 3(10(12k) 3

PECHO
Pecho Maquina 8(30;35;40;40;35;30;25) 8
Elavaciones Laterales Polea 3/5k(12) 6
24-Mar Sentadillas 6(20) 6

HOMBROS+FL VOLUMEN
Press Arnold 5(1x12(18k);2x15(15k);2x10-8(22k)) 5
Negativas FL HL 3(5-4-4) 3
26-Mar HSPU 1" con soporte 4(2(12);2(10)) 4
Remo Adv Tuck 3(2x10;1x8) 3
Dropset External Rot 4(12/10-10/8(10k)) + Press 3(12(10k)) 7
Face Pull 4(15/12) 4

BICEPS+TRICEPS+PIERNAS VOLUMEN
Rear Delt Flies 4(15/12(12k)) 4
PPU 1" 4(2x6;2x4) 4
29-Mar Dropset Biceps Curls 4(12(15k)12(12k)) + 15(10k) 8
Adv Tuck PU 3(3x8/2x6) 4
Curl Braquial Polea 4(12/15k;10/10k) 4
Extensiones Triceps Polea 4(15(5(k)-12(10k)) 4

ESPALDA LASTRE VOLUMEN

Pull ups 5(1(8(PC);2(8(15k)))2(9-10(10k))) 5
Descanso 10`
30-Mar Dropset Pull ups 2(5 PC + 5(5k));2x10 PC 4
Face Pull Anillas 3(12-10) 3
30-Mar

Knee Raises 3(15) 4

Remo Horizontal Anillas 4(15-12) 4

Plank Climbers 2(30) 2

Hollow Crunches 2(15) 2
Superman 3(15) 3
31-Mar
Scapular Push Ups 3(8) 3
L-sit Paralelas 3(20)" 3

HOMBROS VOLUMEN
Press Militar c/Polea 2(Aprox) 6(Efectivas) 5
Remo c/Polea 2(Aprox) 6(Efectivas) 4
2-Apr Rotaciones Lat/Ext Polea 4(2x15(5k);2x8(10k)) 4
Press Unilateral Sentado 4(15(18k)) 4

Face Pull Banda 4(2x15;2x12) 4

BICEPS+TRICEPS+PIERNAS VOLUMEN

Rear Delt Flies 4(15/12(12k)) 4

3-Apr Dropset Biceps Curls 4(12(15k)12(12k)) + 15(10k) 8
Biserie Biceps Curl 3(12(12k) + Biceps Banda 1/2 Full 3(8) 6
Press Frances 3(15(12k) + Extensiones 1" 3(12) 6
Adv Tuck PU 4(3x10/2x8) 4

FL/ROWS/PULL UPS PC VOLUMEN

Negativas FL Half Lay 5(6/5/4/4/4) 5
Climbers 30 + Superman 10 + Hollow Crunches 14 4
5-Mar
Pull up to Adv Tuck 2" 3(2x4/1x3) 4
Face Pull Anillas 4(12/10) 4
Remo Anilla 1" 4(15) 4
Scapula Pull ups 3(5)1" + Push ups 3(12) 3

Press Frontal 6(2x12x20/2x12x30/2x12x40) 6

Dropset Extensiones Triceps Polea 4(12-10(10k)) 4
Biceps Polea 4(12(15)) 4
Press Declinado 4(15(15)-2x12(25)-10(35) 4
7-Mar
Sentadillas 5x12 5

Scott Press 3(12(10k) + 10(5k) 6

7-Mar

Lateral Raises 4(12(10k) + 12(5k) 8

ESPALDA LASTRE VOLUMEN

Jalones 5 5
Descanso 10`
Remo 4 4
10-Apr
press militar 4 3
Face Pull Polea 615/12) 4
jalones brazos extendidos 3 4

HOMBROS VOLUMEN
Press Arnold 5(2x10(22k);2x12(20k);1x10(25k)) 5
Descanso 10`
Anterior press 20 k 4
12-Apr
External Rot 4(12(10k)) + 5k 8
Dropset Biceps Curls 4(12(15k)12(12k)) + 15(10k) 8
4
PPU 2" 4(12-10-10-8) 4

Push ups 4(20/15) 4

Plank Climbers 4(30) 3
Hollow Crunches +10k 4(15) 3
13-Apr
Superman 4(15) 3
Face Pull Banda 3
Sentadilla pared 4(30") Push ups 4(20(10k)) 4

FL/ROWS/PULL UPS PC VOLUMEN

Negativas FL Half Lay 3(6/5/5) 3
Hollow Crunches 3(15) 3
Pull ups PC 1" 3(12/9/9) 3
14-Apr
Remo Anilla 1" 3(15) 3
PPU en Barra 3(8-5-5) 3
Semi Pull ups RE 3(5) 3

FL/ROWS/PULL UPS PC VOLUMEN

Negativas FL Half Lay 4(5/5/4/4) 5
Hollow Crunches 5(15) 3
Press Militar 4(10(40k)) 3
21-Apr
Face Pull Anillas 3(12) 4
21-Apr

Biceps Polea 5(12(15k)) 5

Triceps Polea 5(15(10k)) 5
21-Apr Hollow crunches 4(25-20) 4
Press Pecho 3(15(40k)) 3
Dropset Face Pull 4(10(15k))+ 4 (12(10k)) 8

HOMBROS VOLUMEN
Press Arnold 5(3x12(20k);2x8-10(25k) 5
Descanso 10`
Dropset External Rot 3(12-15(10k)) + 5k 6
24-Apr
Dropset Biceps Curls 3(12(15k)12(12k)) + 15(10k) 6
Press Arnold Sentado 4(20/15/12)(15k)) 4
Scott Press 3(12(10k) 3

ESPALDA LASTRE VOLUMEN

Pull ups 5(1(8(PC);2(8(15k)))2(8(10k))) 5
Descanso 10`
26-Mar Dropset Pull ups 5(5 PC + 5(5k));2x10 PC 4
Knee Raises 5(15) 5
Push ups 6x15 6
Jalon Banda 3x18 + Rows 3x12 6

Rear Delt Flies 4(15/12(12k)) + 15(5K) 8

PPU 1" 4(2x6;2x4) 4
Press Pecho 6(2x18(30k)2x15(40k))2x12x(45k)) 6
28-Mar
Plank Climbers 5(20)
Hollow Crunches +10k 5(15)
Superman 5(15)

HOMBROS VOLUMEN
Press Arnold 5(3x12,12,10(20k);2x12(22k) 5
Descanso 10`
29-Apr Dropset External Rot 3(12-15(10k)) + 5k 6
Dropset Biceps Curls 3(12(15k)12(12k)) + 15(10k) 6
Press Arnold Sentado 4(20/15/12)(12k)) 4
 ESPALDA LASTRE VOLUMEN
Pull ups 5(1(8(PC);4(10,10,8,8(15k))) 5
Descanso 10`
1-May Dropset Pull ups 3(4 PC + 4(10k));1x10 PC 4
Knee Raises 5(15) 5
Push ups 6x15 6
Jalon Polea 4x15 + Face Pull Polea 3x12 Dropset 4

Face Pull Polea 2x12x15k (3x8(+8 up)) 5

Scott Press 3(12(10k) 3
Remo DB 3X12X17K 3
3-May
Biceps Polea Dropset 3x12x15k + 3x15x10k 6
Triceps Polea Dropset 3x8-10x15k + 3 x12x10k 6
Press Triceps 3x12x17k 3

Negativas FL Half Lay 2" 4(6/5/5/5)

PPU 2" (15/12/12/10/10)
Hollow Crunches 4x25
5-May
Negativas FL Adv Tuck 3(6/6/4/4)
Single Bar Dips 3x5
Sentadillas 6x12

Press Arnold 5(3x15(20k);2x10(22k) 5

Descanso 10`
Dropset External Rot 3(12-15(10k)) + 5k 6
7-May Dropset Biceps Curls 3(12(15k)12(12k)) + 15(10k) 6
Press Arnold Sentado 5(15)(12k)) 5
Sentadillas 6x12
Scott Press 4(12(10k) + 5 k 8

Dropset Press Triceps 4x12x17k 8

Negativas FL Adv Tuck 2" (6,6,4,4) 4
Face Pull Polea 2x12x15k (3x8(+8 up)) 5
8-May
Biceps Polea Dropset 4x12x15k + 3x15x10k 8
Triceps Polea Dropset 4x8-10x15k + 4x12x10k 8
Face Pull Polea 4x18x10k 4

Pull ups 5(1(8(PC);2x(10x15k)2x(10x10k)) 4

Descanso 10`
Dropset Pull ups 3(4 PC + 4(10k));1x10 PC 4
10-May
Knee Raises 5(15) 5
Push ups 4x15 4
10-May

Pull ups PC 4x10 4

Pull ups 5(1(8(PC);2x(8x20k)2x(10x10k)) 5

Descanso 10`
Dropset Pull ups 3(5 PC + 4(10k)) 3
18-May
Push ups 4x15 4
Pull ups PC 3x10 3

Press Militar 6x(2x12x20k,2x12x40,2x8x50k) 6

Negativas FL 5X4 5
Sentadillas 4x(8x40k)
20-May
Press Militar 4x(10x40k) 4
PPU 4X10 4
Dropset Face Pull Anillas 3x12 3

Face Pull Polea 2x12x15k (3x8(+8 up)) 5

Scott Press 3(12(10k) + 10x5k 5
Biceps Curls 4(12(15k) 4
22-May
Biceps Polea Dropset 4x12x15k + 4x15x10k 8
Triceps Polea Dropset 4x8-10x15k + 4x12x10k 8
Press Triceps 4x20-18x17k 4

Pull ups 5(1(8(PC);2x(8-10x15k)2x(8x10k)) 5

Descanso 10`
Dropset Pull ups 4(4 PC + 4(10k)) 2x8 4
24-May Push ups 6x15 6
Pull ups PC 4x8 4

Rear Delt Flies 4(15/12(12k)) + 15(5K) 8

PPU 1" 4(2x6;2x4) 4
26-May
Chest Press 6 6
Face Pull 4

Press Arnold 5(3x15(20k);2x15(22k) 5

Descanso 10`
Dropset External Rot 3(12-15(10k)) + 5k 6
28-May Dropset Biceps Curls 3(12(15k)12(12k)) + 15(10k) 6
Press Arnold Sentado 5(15-12)(15k)) 5
28-May

Sentadillas 6x12
rear delt en flexion 8

Scott Press 3(12(10k) + 10x5k 5

Biceps Curls 4(12(15k) 5
Press Triceps 4x20-18x17k 4
30-May Face Pull Polea 2x12x15k (3x8(+8 up)) 8
TRICEPS Polea Dropset 4x12x15k + 4x15x10k 8
Biceps Polea Dropset 4x12x15k + 4x15x10k 4
PPU Adv Tuck 5(10-12) + L-sit 5(10”)

Pull ups 5(1(8(PC);2x(8x15k)2x(8x10k)) 5

Descanso 10`
1-Jun Dropset Pull ups 3(4 PC + 4(10k)) 3
Push ups 6x15 6
Pull ups PC 3x8 3

PPU 1" 4(2x6;2x4) 4

Dropset Face Pull One Arm 4(15) 8
2-Jun
Chest Press 8 8
Face Pull 4(20/15/12/10) 4

Press Arnold 5(3x15(20k);2x15(22k) 5

Descanso 10`
Dropset External Rot 4(12(12-10k)) + 2(12(5k)) 6
3-Jun Dropset Biceps Curls 3(12(15k)12(12k)) + 15(10k) 6
Press Arnold Sentado 5(15)(15k)) 5
Pull ups 6(10) 6
rear delt en flexion 4x15(12k) + 5 k 8

Biceps Curls 4(12(15k) 4

Press Triceps 4x20x17k 4
30-May Extensiones 4(12k) + 2(5k) 6
TRICEPS Polea Dropset 4x12x15k + 4x15x10k 8
Biceps Polea Dropset 4x12x15k + 4x15x10k 8

Pull ups 5((8(PC);2x(8x15k)2x(8x10k)) 5

Descanso 10`
12-Jun Dropset Pull ups 4(4 PC + 4(10k)) 4
Push ups 6x15 6
Rows 2" 4x12 4
 Press Arnold 5(x12(20k)) 5
Descanso 10`
Dropset External Rot 4(15(12k)) + 2(12(5k)) 6
14-Jun
Dropset Biceps Curls 3(12(15k) 3
Press Arnold Sentado 5(15)(18k)) 5
Dropset Face Pull 4(20/15/12/10) 6

Press Militar 2x10x40k 2x8x60k 2x15x20k 6

Pull Ups PC 6x10 6
16-Jun Rear Delt 4x10x10k 4
Mid Delt 4x10x10k 4

Biceps Curls 4(12(15k) 4

Press Triceps 4x20x17k 4
17-Jun Extensiones 4(12k)2" + 4(5k) 8
TRICEPS Polea Dropset 4x12x15k + 4x15x10k 8
Biceps Polea Dropset 4x10x20k + 4x15x15k 8

PU 5x6(17,5) 4
PU 4x3(25)4x4(20) 5
19-Jun PU AMRAP 3 RIR 2 (10-10-8) 3
Push ups 6x15 6
Rear Delt Flies 4(15(7k) 4

Press Arnold 4x10x(20k) 4

Descanso 10`
Dropset External Rot 4(12(12k)) + 2(12(5k)) 6
21-Jun
Dropset Biceps Curls 3(15(12k) 3
Press Arnold Sentado 4(15)(15k)) 5
Momentum Rear Delt Max Reps 4x5 4x7 8

PPU 1" 4(2x6;2x4) 4

Dropset Face Pull One Arm 4(15) 8
23-Jun Chest Press 8 8
Face Pull 4(20/15/12/10) 4
Pull ups 60

Biceps Curls 4(15(12k) 4

Curl Braquial 4(10(12k)) 4
24-Jun Flexiones Diamante 4x15 4
TRICEPS Polea Dropset 4x12x15k + 4x15x10k 8
24-Jun

Biceps Polea Dropset 4x10x20k + 4x15x15k 8

PU 4x5(20) 4
PU 2x3(25)2x4(25) 5
26-Jun PU AMRAP 3 RIR 2 3(8) 3
Push ups 5x15 6
Rear Delt Flies 4(15(7k) 4

Press Arnold 2x12x(20k) 2x10x20k 4

Descanso 10`
Dropset External Rot 4(12(12k)) + 2(12(5k)) 6
28-Jun
Dropset Biceps Curls 3(15(12k) 3
Press Arnold Sentado 4(15)(15k)) 5
Rear Delt Flies 6(15(10k) 6

Face Pull Overhead 3x15 3

Chest Press 8 8
30-Jun
Face Pull 4(20/15/12/10) 6
Pull ups 60 8

Press Militar 2x10x40k 2x8x60k 2x15x20k 6

Sentadillas 4x15
Pres Unilteral 4x12(17k) 4
13-Jul Rear Delt Flies 4x15-12 4
Face Pull Anillas 4x15 4
Press Militar 3xfallox20k 3
externa rots 5xfallo 4

PU 4x10x10k 4
Rack Pull 8 series
Press Banca 5x12
15-Jul
PU 4xRIR 3 4
Remo 40k 5x(15-12) 5
Flexiones 5x15
INTENSIDAD

e
e
hp

p
h
h
a
h
p
p
e

hp
b
t

t
hp
b

ha
ha+p
e
hm
hm+p
ha

15e GOALS 12 REPS 20 k 8 REPS 30 K

e Pull ups 5(1(8(PC);2(6(15k)))2(8(17,5k)))
e Pull ups 5(1(8(PC);1(6(15k)))3(6(20k)))
e Pull ups 5(1(8(PC);1(6(15k)))3(8-6-6(20k)))
hp Pull ups 5(1(8(PC);3(8(15k)))1(10(20k)))
e

hp 12 b
p 8t
b 7 hp
t 5 pe
hp
b
t/pe

9 ha
ha 7 fl/e
fl 3 hm
ha
hm
fl
ha

pe
hm

ha 10 ha
fl 6 fl
ha 7 hm
fl 4 hp
hm
hp

hp 4 hp
pe 8 pe
bi 12 bi
pe 4t
bi
t

e 14 e
4 hp
e
hp
abs
e

abs 16 abs
abs 6 ha
abs 4t
ha
abs

ha 9 ha
esp 4 esp
hm 4 hp
ha

hp

4 hp
hp 14 bi
bi 10 tri
bi
tri
t

fl 9 fl
abs 3 pe
7 esp
fl 4 hp
hp
esp
esp

pe 10 pe
ti 4 bi
bi 4 tri
pe 8 hm
pe

hm 6 hm
hm 8 hm

e 13 e
4 ha
e 6 hp
ha
hp
e

ha 9 ha
4 hm
ha 4 hp
hm 8 bi
bi
hp
pe

pe 4 pe
abs 3 hp
abs
esp baja
hp
pe

fl 3 fl
abs 6 esp
esp 3 pe
esp
pe

fl
abs
ha
hp
bi
tri
abs
pe
hp

ha

hm
bi
ha
hm

e
abs
pe
esp

hp
pe
pe

ha

hm
bi
ha
e

e
abs
pe
esp

hp
hm
esp
bi
tri
tri

ha

hm
bi
ha

hm

tri
fl
hp
bi
tri
hp

esp

esp
abs
pe
esp

esp

esp

pe
esp

ha
fl

ha
pe
hp

hp
hp
bi
bi
tri
tri

esp

esp
pe
esp

hp
pe
pe
hp

ha

hm
bi
ha
hp

hp
hp
bi
bi
tri
tri

esp

esp
pe
esp

PE
pe
pe
hp

ha

hm
bi
ha
esp
hp

bi
bi
tri
tri
tri

esp

esp
pe
esp
ha

hm
bi
ha
hp

ha
esp
hp
hm

bi
bi
tri
tri
tri

esp
esp
esp
pe
hp

ha

hm
bi
ha
hm

PE
pe
pe
hp

bi
bi
tri
tri
tri

esp
esp
esp
pe
hp

ha

hp
bi
ha
hp

hp
pe
hp
esp

ha

ha
hp
hp
ha
hp

esp
 WEEK
1

Pull ups 6(1(8(PC);1(8(10k);2(8(15k)))2(6(20k))) 4 8

10

11
 OHP BP
RM PESO RIR SETS/REPS WEEK Rir
30 2 2x10
1
45 0 2x6
25 2 2x8
2
40 2,1,0 3x5-8
20, 30 3 3x8
45 1 6,5,5 3
20 3+ 10
40 1.2 2x8-10 3+
50 0 1x5 4
60 1x4 1
53 5 2
53 6 2
5
40 2x8 1
45 1x5 1
30 2x10 2
6 -
1

40.0 1 8
40.0 1 8
40.0 1 8 6
42.5 1 7
42.5 1 7
42.5 1 7 7
45.0 1 6
45.0 1 6
45.0 1 6 8
45.0 1 7
45.0 1 7
9
47.5 1 7
40.0 1 8
40.0 1 8
40.0 1 8
 BP DB BP
PESO SETS REPS WEEK RM RIR
30k-40k 3 10 2
1
60k 2 8 1
30k-40k 3 8 3.2
2
60k 2 7 1
50k 3 10 3
3
60k 2 8 1
70k 1 6 3
4
50k 3 10 3,2,1
5 2
70k 3 6
60k 2 8 3
6
65k 2 8 3,2,1
70k 1 5 3
7
75k 1 5 3,2,1
60k 2 8 8 2
80k 1 2 3
9
50k 2 43,746 3,2,1
10 2

65 1 8
65 1 8
11
65 1 8
70.0 2 6
12
65.0 1 8
60.0 1 10
13
70.0 2 6
75.0 1 6
14 2
60.0 2 10
65.0 3 8

1
DB BP
PESO REPS
20 2x12
20 2x8
16 2x12
20 3x8
15 2x15
22.5 3x10
15 2x12
22.5 3x10
18 4x10

12.5 1x10
22.5 3x12
12.5 1x10
22.5 3x10
20 4x12
22.5 2x12
17,5k 2x12
17,5k 4x12

25 4x10

25 2x10
20 2x15
25 2x12
20 2x15
20 4x10
 LUN MAR MIE

1 4/ B/T/P/A 6/ H
2 12/FL+ESP
3 18/ESP 20/ B/T/HP
4 25/ H 27/P
5 1/ ABS/P 2/ H
6 10/ESP
7 DESCANSO
8 22/ B/T/P/A 24/ H
9 29/ H 1/ESP
10 7/ HA HM P
11 -
12 20/ HA FL 22/ B T HP
13 28/ HA HM
14 4/ HA HM
15 DESCANSO 12/ESP
16 17/ B T PU 19/ESP
17 24/ B T PU 26/ESP
18 31/ B T HA 3/ESP HP
19 9/ B T HA
20 15/MIX NEW SPLIT 17/PUSH
21 22/PUSH 24/PULL
22 29/PUSH 31/PULL
23 5/LEGS 7/PULL
24 12/PULL
25 19/LEGS 20/PULL
26 26/PUSH 27/SALTO 28/PULL
27 2/PUSH 4/PULL
28 10/PUSH 11/PULL
29 16/PUSH 22/SALTO 18/PULL
30 23/PUSH 24/LEGS 25/PULL
31 30/PUSH 2/PULL
32 7/PUSH 8/LEGS 9/PULL
33 14/PUSH 16/PULL
34 21/PUSH 23/PULL
35 28/PUSH 29/LEGS 30/PULL
36 4/PUSH 5/LEGS 6/PULL
37 11/PUSH 13/PULL
38 18/PUSH 20/PULL
39 25/PUSH 26/GLUTEO 27/PULL
40 3/PUSH 4/PULL
41 9/PUSH 11/PULL
42 17/PUSH 18/PULL
43 23/LEGS 24/PUSH
1 30/LEGS 31/PUSH 1/PULL
2 6/PUSH 7/LEGS 8/PULL
3 13/PUSH 14/LEGS 15/PULL
4 20/PUSH 14/LEGS 15/PULL
5 27/PUSH
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
 JUE VIE SAB

8/ESP
14/ B/T/P 16/ H
22/P+H 21/ ABS/P
29/ B/T/HP/
4/ B/T 5/ P 6/FL
12/ H 13/ ABS
DESCANSO
26/ESP hb
3/ B/T/P/A
hb 10/ ESP
16/ B T HA 18/ESP
24/ESP
30/ B T ABS 1/ESP
6/ B T ABS DESCANSO
14/ HA HM
hb 21/ HA HM hb
hb 28/ HA HM
6/ HA HM
12/ESP 13/ HA HM
19/LEGS 20/PULL
26/PUSH 27/LEGS
2/PUSH
DESCANSO
15/PUSH 17/PULL
22/PUSH 23/PULL
CARDIO 30` 29/PUSH 31/PULL
CARDIO 30` 6/PUSH 7/PULL
CARDIO 30` 13/PUSH
19/LEGS 20/PUSH
26/CARDIO 26/PUSH 28/PULL
4/PUSH
11/PUSH 12/PULL
18/PUSH 19/LEGS
24/PUSH 26/PULL
1/PUSH
7/LEGS 8/PUSH
14/PUSH 15/LEGS
22/PUSH 23/LEGS
26/LEGS 29/PUSH
 6/PUSH 7/LEGS+ABS
12/LEGS 13/PUSH DOLOR !!!
19/HIIT 20/PUSH 21/ABS
26/PULL 27/PUSH
3/PUSH 4/PULL
10/PUSH 11/PULL
17/PUSH 18/PULL
17/PUSH 18/PULL
 DOM
3/ESP
10/ P+H
17/ ABS
24/FL+ESP
31/ESP
7/ P
14/FL+B+T
20/H+FL
28/ ABS
5/ P+H+fl+P
12/ B T HP P

26/ P HP
2/ P HP FL
O
16/ P HP
23/ ES P HP
30/ ES P HP
7/ ES P HP

1
28/PULL 2
4/PULL 3
11/PUSH 4
5
6 INICIO
1/LEGS 1
8/SALTO 2
15/PULL 3
22/PULL 4
29/CARDIO 5
6/PULL 6 DESCARGA 50%-70%
13/SALTO 7
8
27/LEGS 9
3/PULL 10
10/PULL 11 DESCARGA PULL
17/PULL 12
24/PULL 13
1/PULL 1 14
8/PULL 2 15 DESCARGA PULL
15/PULL 3 16
22/PULL 4 17
29/PULL 5 18
6 19 DESCARGA PULL
7 20 TEST RM BENCH PRESS
8 21
9 22
10 23 DESCARGA PULL
11 24
12 25
26 ANALIZAR RESULTADOS RUTINA
27
28
29
30
31
32
33
34
35
36
37
38
39
PESO SEMANAL METAB
 71.5
70
70.5 CARDIO 2/2 HIIT
70.8 ABS 10/20 2/2 HIIT
ABS 0/20 0/2 HIIT

MAYO