SEMANA 1 (25/01/2021 – 30/01/2021)

LUNES

PECHO PLANO X 4 SERIES (80KG) (5R)

PECHO INCLINADO X 2 SERIES (65KG) (8R)
FONDOS PARALELAS X 2 SERIES (50KG) (8R)
DOMINADA PRONO X 3 SERIES (17.5KG) (8R)
REMO BARRA X 3 SERIES (47.5KG) (8R)
REMO ESTRECHO X 2 SERIES (73KG) (9R)

MARTES

SENTADILLA X 4 SERIES (97.5KG) (6R)

PESO MUERTO X 3 SERIES (107.5KG) (6R)
HIPTRUP X 3 SERIES (117.5KG) (8R)
HACKA X 2 SERIES (127.5KG) (8R)
EXTENSIONES X 2 SERIES (120KG) (10R)
LEG CURL SENTADO X 3 SERIES (92.5KG) (10R)
PANTORIILA PARADO X 2 SERIE (65KG) (8R) X 1 SERIE (70KG) (6R)
PANTORRILA SENTADO X 3 SERIES (40KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 3 SERIES (35KG) (8R)

ELEVACIONES MAQUINA X 3 SERIES (150LB) (10R)
POSTERIOR MANCUERNA X 2 SERIES (30KG) (10)
DOMINADA SUPINO X 3 SERIES (30KG) (8R)
CURL BARRA Z X 3 SERIES (35KG) (10R)
MANCUERNA A 2 MANOS X 75KG (10R)
ROMPECOCOS X 3 SERIES (25KG) (10R)

JUEVES

PECHO PLANO BARRA X 1 SERIE (67.5KG) (8R) X 2 SERIE (70KG) (7R)

PECHO DECLINADO BARRA X 3 SERIES (52.5KG) (11R)
CABLE PECHO BAJO X 2 SERIES (4 TABLETAS) (12R)
REMO BARRA X 3 SERIES (FIJAR PESO) (11R)
DOMINADA PRONO X 3 SERIES (69KG) (11R)
REMO MAQUINA ESTRECHO X 2 SERIES (66KG) (15R)
VIERNES

PESO MUERTO X 4 SERIES (97.5KG) (10R)

SENTADILLA X 3 SERIES (80KG) (10R)
HIPTRUP X 3 SERIES (107KG) (10R)
PRENSA X 2 SERIES (220KG) (10R)
EXTENSIONES X 2 SERIES (110KG + 2 DISCOS DE 1.1KG) (15R)
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R)
PANTORRILLA PARADO X 3 SERIES (42.5KG) (10R)
PANTORRILA SENTADO X 3 SERIES (30KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 3 SERIES (55KG) (10R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R)
FACEPULL X 2 SERIES (FIJAR PESO) (12R)
MARTILLO MANCUERNA X 3 SERIES (35KG) (12R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (12R)
TRICEP LAZO X 3 SERIES (FIJAR PESO) (10R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB)(12R)
SEMANA 2 (01/02/2021 – 06/02/2021) AGREGAMOS UNA SERIE + DE VOLUMEN A CADA
GRUPO MUSCULAR CALORIAS: 3650

LUNES

PECHO PLANO X 4 SERIES (80KG) (6R)

PECHO INCLINADO X 3 SERIES (65KG) (8R)
PECHO DECLINADO X 2 SERIES (75KG) (8R)
DOMINADA PRONO X 3 SERIES (20KG) (8R)
REMO BARRA X 3 SERIES (50KG) (8R)
REMO ESTRECHO X 3 SERIES (73KG) (8R)

MARTES

SENTADILLA X 4 SERIES (100KG) (6R)

PESO MUERTO X 3 SERIES (110KG) (6R)
HIPTRUP X 3 SERIES (120KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 3 SERIES (120KG) (8R)
LEG CURL SENTADO X 4 SERIES (92.5KG) (8R)
PANTORIILA PARADO X 3 SERIE (70KG) (8R)
PANTORRILA SENTADO X 2 SERIES (40KG) (10R) – 1 SERIE (42.5KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 2 SERIES (35KG) (8R) – 1 SERIE (37.5 KG) (8R)
ELEVACIONES POLEA X 3 SERIES (3 TABLETAS + 2.5 LB) (10R)
POSTERIOR MANCUERNA X 3 SERIES (30KG) (8R)
DOMINADA SUPINO X 3 SERIES (30KG) (8R)
CURL BARRA Z X 3 SERIES (35KG) (10R)
MANCUERNA A 2 MANOS X 3 SERIES 75KG (10R)
ROMPECOCOS X 2 SERIES (25KG) (10R) – 1 SERIE (27.5KG) (10R)

JUEVES

PECHO PLANO BARRA X 2 SERIE (70KG) (8R) X 1 SERIE (70KG) (7R)

PECHO DECLINADO MANCUERNA X 3 SERIES (60KG) (10R)
FONDOS PARALELAS X 2 SERIES (30KG) (11R)
REMO MANCUERNA X 3 SERIES (45KG (10R)
DOMINADA SUPINO X 3 SERIES (69KG) (12R)
REMO MAQUINA ESTRECHO X 1 SERIES (66KG) (15R) – 1 SERIE (66KG + 2.5LB) (15R)
VIERNES

PESO MUERTO X 2 SERIES (97.5KG) (10R) – 2 SERIES (100KG) (10R)

SENTADILLA X 1 SERIES (80KG) (10R) – 2 SERIE (82.5KG) (10R)
HIPTRUP X 2 SERIES (107KG) (11R) – SERIES (110KG) (10R)
ZANCADA X 2 SERIES (45KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 3 DISCOS DE 1.1KG) (15R)
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R)
PANTORRILLA PARADO X 3 SERIES (42.5KG) (12R)
PANTORRILA SENTADO X 2 SERIES (30KG) (15R) – 1 SERIE (32.5KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 2 SERIES (55KG) (10R) – 1 SERIE (60KG) (10R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R)
FACEPULL X 2 SERIES (6 TABLETAS) (15R)
MARTILLO MANCUERNA X 4 SERIES (25KG) (14R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (12R)
TRICEP LAZO X 4 SERIES (10 TABLETAS) (10R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB) (15R)
SEMANA 3 (15/02/2021 – 20/02/2021) CALORIAS: 3700

LUNES

PECHO PLANO X 4 SERIES (80KG) (6R)

PECHO INCLINADO X 3 SERIES (60KG) (8R)
PECHO DECLINADO X 2 SERIES (80KG) (8R)
DOMINADA PRONO X 3 SERIES (20KG) (8R)
REMO BARRA X 3 SERIES (50KG) (8R)
REMO ESTRECHO X 3 SERIES (73KG) (10R)

MARTES

SENTADILLA X 4 SERIES (100KG) (6R)

PESO MUERTO X 3 SERIES (110KG) (6R)
HIPTRUP X 3 SERIES (120KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 3 SERIES (120KG) (9R)
LEG CURL SENTADO X 4 SERIES (92.5KG) (9R)
PANTORIILA PARADO X 3 SERIE (75KG) (8R)
PANTORRILA SENTADO X 3 SERIE (42.5KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 2 SERIES (35KG) (8R) – 1 SERIE (37.5 KG) (8R)
ELEVACIONES POLEA X 3 SERIES (3 TABLETAS + 2.5 LB) (10R)
POSTERIOR MANCUERNA X 3 SERIES (30KG) (8R)
DOMINADA SUPINO X 3 SERIES (30KG) (8R)
CURL BARRA Z X 3 SERIES (32.5KG) (10R)
MANCUERNA A 2 MANOS X 3 SERIES 75KG (10R)
ROMPECOCOS X 1 SERIES (25KG) (10R) – 2 SERIE (27.5KG) (10R)

JUEVES

PECHO PLANO BARRA X 3 SERIE (70KG) (8R)

PECHO DECLINADO MANCUERNA X 3 SERIES (60KG) (10R)
FONDOS PARALELAS X 1 SERIES (30KG) (11R) X 1 SERIES (32.5KG) (11R)
REMO MANCUERNA X 3 SERIES (45KG (10R)
DOMINADA SUPINO X 3 SERIES (69KG) (12R)
REMO MAQUINA ESTRECHO X 2 SERIE (66KG + 2.5LB) (15R)
VIERNES

PESO MUERTO X 2 SERIES (97.5KG) (10R) – 2 SERIES (100KG) (10R)

SENTADILLA X 3 SERIE (82.5KG) (10R)
HIPTRUP X 3 SERIES (110KG) (10R)
ZANCADA X 2 SERIES (45KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 3 DISCOS DE 1.1KG) (15R)
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R)
PANTORRILLA PARADO X 3 SERIES (45KG) (12R)
PANTORRILA SENTADO X 3 SERIE (32.5KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 2 SERIES (55KG) (10R) – 1 SERIE (60KG) (10R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R)
FACEPULL X 2 SERIES (6 TABLETAS) (15R)
MARTILLO MANCUERNA X 4 SERIES (25KG) (14R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (12R)
TRICEP LAZO X 4 SERIES (10 TABLETAS) (10R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB) (15R)
SEMANA 4 (22/02/2021 – 27/02/2021) CALORIAS: 3750

LUNES

PECHO PLANO X 2 SERIES (80KG) (6R) X 2 SERIES (82.5KG) (6R)

PECHO INCLINADO X 3 SERIES (60KG) (8R)
PECHO DECLINADO X 2 SERIES (82.5KG) (8R)
DOMINADA PRONO X 3 SERIES (20KG) (8R)
REMO BARRA X 1 SERIES (50KG) (8R) X 2 SERIES (52.5KG) (8R)
REMO ESTRECHO X 1 SERIES (73KG) (10R) X 2 SERIES (73KG+2.5LB) (10R)

MARTES

SENTADILLA X 2 SERIES (100KG) (6R) X 2 SERIES (105KG) (6R)

PESO MUERTO X 2 SERIES (110KG) (6R) X 1 SERIE (112.5KG) (6R)
HIPTRUP X 2 SERIES (120KG) (8R) X 1 SERIE (125KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 3 SERIES (120KG) (10R)
LEG CURL SENTADO X 4 SERIES (92.5KG) (10R)
PANTORIILA PARADO X 3 SERIE (75KG) (8R)
PANTORRILA SENTADO X 1 SERIE (42.5KG) (10R) X 2 SERIES (45KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 3 SERIES (37.5KG) (8R)

ELEVACIONES MAQUINA X 3 SERIES (150LB) (10R) SUBIRLE MAS
POSTERIOR MANCUERNA X 3 SERIES (30KG) (10)
DOMINADA SUPINO X 2 SERIES (30KG) (8R) X 1 SERIE (32.5KG) (8R)
CURL BARRA Z X 3 SERIES (32.5KG) (10R )
MANCUERNA A 2 MANOS X 2 SERIES 75KG (10R) X 1 SERIE (80KG) (10R)
ROMPECOCOS X 3 SERIE (27.5KG) (10R)

JUEVES

PECHO PLANO BARRA X 1 SERIE (70KG) (8R) X 2 SERIE (72.5KG) (8R)

PECHO DECLINADO BARRA X 3 SERIES (52.5KG) (11R) OJO
CABLE PECHO BAJO X 2 SERIES (4 TABLETAS) (12R) OJO
REMO BARRA X 3 SERIES (FIJAR PESO) (11R)
DOMINADA PRONO X 3 SERIES (69KG) (11R) OJO
REMO MAQUINA ESTRECHO X 1 SERIES (66KG + 2.5LB) (15R) X 1 SERIE (66KG+5LB) (15R)
VIERNES

PESO MUERTO X 4 SERIES (100KG) (10R)

SENTADILLA X 3 SERIE (85KG) (10R)
HIPTRUP X 3 SERIES (112.5KG) (11R)
ZANCADA X 2 SERIES (45KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 3 DISCOS DE 1.1KG) (15R)
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R)
PANTORRILLA PARADO X 3 SERIES (45KG) (12R)
PANTORRILA SENTADO X 3 SERIE (32.5KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 1 SERIES (55KG) (10R) – 2 SERIE (60KG) (10R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R)
FACEPULL X 2 SERIES (6 TABLETAS) (15R)
MARTILLO MANCUERNA X 4 SERIES (25KG) (12R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (14R)
TRICEP LAZO X 4 SERIES (10 TABLETAS) (10R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB) (15R)
SEMANA 5 (01/03/2021 – 06/03/2021) CALORIAS: 3800

LUNES

PECHO PLANO X 4 SERIES (82.5KG) (6R)

PECHO INCLINADO X 3 SERIES (60KG) (8R)
PECHO DECLINADO X 2 SERIES (85KG) (8R)
DOMINADA PRONO X 3 SERIES (22.5KG) (8R)
REMO BARRA X 3 SERIES (52.5KG) (8R)
REMO ESTRECHO X 3 SERIES (73KG+2.5LB) (10R)

MARTES

SENTADILLA X 4 SERIES (105KG) (6R)

PESO MUERTO X 3 SERIE (112.5KG) (6R)
HIPTRUP X 1 SERIES (120KG) (8R) X 2 SERIE (125KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 3 SERIES (120KG + 2.5LB) (10R)
LEG CURL SENTADO X 2 SERIES (92.5KG) (10R) X 2 SERIES (95KG) (10R)
PANTORIILA PARADO X 1 SERIE (75KG) (8R) X 2 SERIE (77.5KG) (8R)
PANTORRILA SENTADO X 3 SERIES (45KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 3 SERIES (37.5KG) (8R)

ELEVACIONES POLEA X 3 SERIES (3 TABLETAS + 2 DISCOS 2.5 LB) (10R)
POSTERIOR MANCUERNA X 3 SERIES (30KG) (10)
DOMINADA SUPINO X 1 SERIES (30KG) (8R) X 2 SERIE (32.5KG) (8R)
CURL BARRA Z X 3 SERIES (32.5KG) (10R)
MANCUERNA A 2 MANOS X 1 SERIES 75KG (10R) X 2 SERIE (80KG) (10R)
ROMPECOCOS X 1 SERIE (27.5KG) (10R) X 2 SERIES (30KG) (10R)

JUEVES

PECHO PLANO BARRA X 3 SERIE (72.5KG) (8R)

PECHO DECLINADO MANCUERNA X 2 SERIES (60KG) (10R) X 1 SERIE (65KG) (10R)
FONDOS PARALELAS X 2 SERIES (32.5KG) (11R)
REMO MANCUERNA X 1 SERIES (45KG (10R) X 2 SERIE (50KG) (10R)
DOMINADA SUPINO X 1 SERIES (69KG) (12R) X 2 SERIE (69 KG + 2.5KG) (12R)
REMO MAQUINA ESTRECHO X 2 SERIE (66KG+5LB) (15R)
VIERNES

PESO MUERTO X 2 SERIES (100KG) (10R) X 2 SERIES (102.5KG) (10R)

SENTADILLA X 2 SERIE (85KG) (10R) X 1 SERIE (90KG)
HIPTRUP X 1 SERIES (112.5KG) (11R) X 2 SERIE (115KG) (11R)
ZANCADA X 2 SERIES (45KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 3 DISCOS DE 1.1KG) (15R)
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R)
PANTORRILLA PARADO X 1 SERIES (45KG) (12R) X 2 SERIES (50KG) (12R)
PANTORRILA SENTADO X 3 SERIE (35KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 3 SERIE (60KG) (10R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R)
FACEPULL X 2 SERIES (6 TABLETAS + 2.5KG) (15R)
MARTILLO MANCUERNA X 4 SERIES (25KG) (12R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (14R)
TRICEP LAZO X 4 SERIES (10 TABLETAS) (12R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB) (15R)
SEMANA 6 (08/03/2021 – 13/03/2021) CALORIAS: 3850

LUNES

PECHO PLANO X 2 SERIES (82.5KG) (6R) - 2 SERIES (85KG) (6R)

PECHO INCLINADO X 2 SERIES (60KG) (8R) - 1 SERIES (62.5KG) (8R)
PECHO DECLINADO X 2 SERIES (85KG) (8R)
DOMINADA PRONO X 2 SERIES (22.5KG) (8R) - 1 SERIES (25KG) (8R)
REMO BARRA X 1 SERIES (52.5KG) (8R) - 2 SERIES (55KG) (8R)
REMO ESTRECHO X 2 SERIES (73KG+2.5LB) (10R) - 1 SERIES (73KG+ (2)2.5LB) (10R)

MARTES

SENTADILLA X 2 SERIES (105KG) (6R) - 2 SERIES (107.5KG) (6R)

PESO MUERTO X 1 SERIE (112.5KG) (6R) - 2 SERIE (115KG) (6R)
HIPTRUP X 3 SERIE (125KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 1 SERIES (120KG + 2.5LB) (10R) - 2 SERIES (120KG + (2)2.5LB) (10R)
LEG CURL SENTADO X 4 SERIES (95KG) (10R)
PANTORIILA PARADO X 3 SERIE (77.5KG) (8R)
PANTORRILA SENTADO X 3 SERIES (50KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 3 SERIES (40KG) (8R)

ELEVACIONES MAQUINA X 3 SERIES (150LB) (10R) SUBIRLE MAS
POSTERIOR MANCUERNA X 3 SERIES (30KG) (10)
DOMINADA SUPINO X 3 SERIE (32.5KG) (8R)
CURL BARRA Z X 3 SERIES (32.5KG) (10R)
MANCUERNA A 2 MANOS X 3 SERIE (80KG) (10R)
ROMPECOCOS X 3 SERIES (30KG) (10R)

JUEVES

PECHO PLANO BARRA X 1 SERIE (72.5KG) (8R) X 2 SERIE (75KG) (8R)

PECHO DECLINADO BARRA X 3 SERIES (52.5KG) (11R) OJO
CABLE PECHO BAJO X 2 SERIES (4 TABLETAS) (12R) OJO
REMO BARRA X 3 SERIES (42.5kg) (11R)
DOMINADA PRONO X 3 SERIES (69KG) (11R) OJO
REMO MAQUINA ESTRECHO X 2 SERIE (66KG+5LB) (15R)
VIERNES

PESO MUERTO X 4 SERIES (102.5KG) (10R)

SENTADILLA X 3 SERIE (90KG) (10R)
HIPTRUP X 3 SERIE (115KG) (11R)
PRENSA X 2 SERIES (225KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 3 DISCOS DE 1.1KG) (15R) OJO
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R) OJO
PANTORRILLA PARADO X 3 SERIES (55KG) (12R)
PANTORRILA SENTADO X 3 SERIE (37.5KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 3 SERIE (60KG) (11R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R) OJO
FACEPULL X 2 SERIES (6 TABLETAS + 2.5KG) (15R) OJO
MARTILLO MANCUERNA X 4 SERIES (25KG) (12R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (14R)
TRICEP LAZO X 4 SERIES (10 TABLETAS) (12R) OJO
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS + DISCO 2.5LB) (15R) OJO
SEMANA 7 (15/03/2021 – 20/03/2021) CALORIAS: 3900

LUNES

PECHO PLANO X 4 SERIES (85KG) (6R)

PECHO INCLINADO X 3 SERIES (62.5KG) (8R)
PECHO DECLINADO X 2 SERIES (85KG) (8R)
DOMINADA PRONO X 2 SERIES (22.5KG) (8R) - 1 SERIES (25KG) (8R)
REMO BARRA X 3 SERIES (55KG) (8R)
REMO ESTRECHO X 3 SERIES (73KG+ (2)2.5LB) (10R)

MARTES

SENTADILLA X 4 SERIES (107.5KG) (6R)

PESO MUERTO X 3 SERIE (115KG) (6R)
HIPTRUP X 3 SERIE (125KG) (8R)
HACKA X 2 SERIES (130KG) (8R)
EXTENSIONES X 3 SERIES (120KG + (2)2.5LB) (10R)
LEG CURL SENTADO X 4 SERIES (95KG) (10R)
PANTORIILA PARADO X 3 SERIE (80KG) (8R)
PANTORRILA SENTADO X 3 SERIES (52.5KG) (10R)

MIERCOLES

PRESS HOMBRO PARADO X 3 SERIES (40KG) (8R)

ELEVACIONES POLEA X 3 SERIES (3 TABLETAS + 3 DISCOS 2.5 LB) (10R)
POSTERIOR MANCUERNA X 3 SERIES (30KG) (10) OJO
DOMINADA SUPINO X 3 SERIE (32.5KG) (8R)
CURL BARRA Z X 3 SERIES (32.5KG) (10R)
MANCUERNA A 2 MANOS X 2 SERIE (80KG) (10R) X 1 SERIE (85KG) (10R)
ROMPECOCOS X 3 SERIES (32.5KG) (10R)

JUEVES

PECHO PLANO BARRA X 3 SERIE (75KG) (8R)

PECHO DECLINADO MANCUERNA X 1 SERIES (60KG) (10R) X 2 SERIE (65KG) (10R)
FONDOS PARALELAS X 2 SERIES (35KG) (11R)
REMO MANCUERNA X 3 SERIE (50KG) (10R)
DOMINADA SUPINO X 3 SERIE (69 KG + 2.5KG) (12R)
REMO MAQUINA ESTRECHO X 2 SERIE (66KG+7.5LB) (15R)
VIERNES

PESO MUERTO X 2 SERIES (102.5KG) (10R) X 2 SERIES (105KG) (10R)

SENTADILLA X 1 SERIE (90KG) (10R) X 2 SERIE (90KG) (10R)
HIPTRUP X 1 SERIE (115KG) (11R) X 2 SERIE (117.5KG) (11R)
ZANCADA X 1 SERIES (45KG) (12R) X 1 SERIES (50KG) (12R)
EXTENSIONES X 2 SERIES (110KG + 4 DISCOS DE 1.1KG) (15R) OJO
LEG CURL ACOSTADO X 3 SERIES (110KG + DISCO DE 1.1) (15R) OJO
PANTORRILLA PARADO X 3 SERIES (60KG) (12R)
PANTORRILA SENTADO X 1 SERIE (37.5KG) (15R) X 2 SERIE (40KG) (15R)

SABADO

PRESS HOMBRO MANCUERNA X 3 SERIE (60KG) (11R)

LATERALES MANCUERNA X 3 SERIES (20KG) (12R) OJO súbale a eso
FACEPULL X 2 SERIES (7 TABLETAS) (15R)
MARTILLO MANCUERNA X 2 SERIES (25KG) (12R) X 2 SERIES (25KG) (13R)
CURL BARRA Z PARADO X 3 SERIES (27.5KG) (14R)
TRICEP LAZO X 2 SERIES (10 TABLETAS) (12R) X 2 SERIES (10 TABLETAS) (13R)
CABLE PATADA BURRO X 3 SERIES (4 TABLETAS) (15R) OJO