Documentos de Académico
Documentos de Profesional
Documentos de Cultura
SERIE REPETICIONES
CALENTAMIENTO 15 5 10 10
1 12 15 25 30
2 10 25 30 35
3 8 35 35 40
4 6 45 40 45
BOMBEO 15 5 10 10
RM 50
55 60
¡APROXIMADAMENTE! 50
SERIE REPETICIONES
CALENTAMIENTO (2seg) 15 2.5 5 5
1 12 5 7.5 17.5
2 10 7.5 10 17.5
3 8 10 12.5 17.5
4 6 10.5 15 17.5
BOMBEO 15 2.5 5 5
RM 12
25 30
¡APROXIMADAMENTE! 10
PRESS INCLINADO 1 2 3
SERIE REPETICIONES
CALENTAMIENTO (2seg) 15 0 5 7.5
1 12 10 10 20
2 10 15 10 20
3 8 20 15 25
4 6 25 20 30
BOMBEO 15 0 5 7.5
RM 28
27.5 45.0
27.5 45.0
¡APROXIMADAMENTE! 25.0
FONDOS 1 2 3
SERIE REPETICIONES
CALENTAMIENTO (2seg) 15 0 5 5
1 12 10 10 15
2 10 15 10 15
3 8 20 15 20
4 6 25 20 25
BOMBEO 15 0 5 5
RM 28
27.5 35.0
¡APROXIMADAMENTE! 25.0
SERIE REPETICIONES
CALENTAMIENTO (2seg) 15 0 0
1 15 2.5 5.00 5.00
2 10 5 5.00 5.00
3 5 7.5 5.00 7.50
4 6 5.00 5.00
BOMBEO 15 2.5 5.00 5.00
RM 10
10.50 11.00
¡APROXIMADAMENTE! 10
SERIE REPETICIONES
CALENTAMIENTO (2seg) 15 5 5
1 12 10 12.5 15
2 8 15 15 17.5
3 4 20 20 20
4 6 15 17.5
BOMBEO 15 10 12.5 15
RM 27
27.5 28.0
RM 27
27.5 28.0
¡APROXIMADAMENTE! 25.0
2021
MES
4 5 6 7 8 9
10 10 15 15 15
30 35 35 40 40
35 40 45 45 50
45 45 50 55 55
50 55 60 60 65
10 10 15 15 15
65 70 75 80 85
2021
MES
4 5 6 7 8 9
5 7.5 7.5 10 10
20 25 27.5 15 15
20 25 27.5 20 20
20 25 27.5 25 30
20 25 27.5 30 35
5 7.5 7.5 10 10
35 40 45 50 55
2021
MES
4 5 6 7 8 9
7.5 10 10 10 10
20 20 20 22.5 25
25 25 25 30 30
30 30 30 35 35
35 35 35 40 42.5
7.5 10 10 10 10
2021
MES
4 5 6 7 8 9
2021
MES
4 5 6 7 8 9
0 0 0 0 0
5.00 5.00 5.00 5.00 5.00
5.00 5.00 5.00 7.50 7.50
7.50 7.50 7.50 7.50 7.50
5.00 5.00 5.00 5.00 5.00
5.00 5.00 5.00 5.00 5.00
2021
MES
4 5 6 7 8 9
5 5 5 5 5
15 15 15 15 15
17.5 17.5 17.5 17.5 17.5
20 20 20 20 20
17.5 17.5 17.5 15 15
15 15 15 15 15
PESO Kg
15 15 15 20
40 45 45 50
50 50 55 60
55 60 65 70
65 70 75 80
15 15 15 20
85 90 95 100
2022
MES
10 11 12 13 14 15 16
PESO Kg
10 10 12.5 12.5
15 20 20 20
20 25 25 30
30 30 35 35
35 35 40 45
10 10 12.5 12.5
55 60 65 70
2022
MES
10 11 12 13 14 15 16
PESO Kg
10 10 10 12.5
25 25 25 27.5
30 32.5 32.5 35
35 37.5 40 40
42.5 45 45 47.5
10 10 10 12.5
2022
MES
10 11 12 13 14 15 16
PESO Kg
7.5 10 10 10
20 20 22.5 22.5
25 27.5 27.5 30
30 32.5 32.5 35
35 37.5 37.5 40
7.5 10 10 10
2022
MES
10 11 12 13 14 15 16
PESO Kg
0 0 0 2.5
5.00 5.00 5.00 7.50
7.50 7.50 7.50 7.50
7.50 10.00 10.00 10.00
5.00 5.00 5.00 5.00
5.00 5.00 5.00 7.50
2022
MES
10 11 12 13 14 15 16
PESO Kg
5 5 5 5
15 15 15 15
17.5 20 20 20
20 22.5 22.5 22.5
15 20 20 20
15 15 15 15
20 25 25
50 55 55
60 65 65
70 75 80
80 85 90
20 25 25
2022
MES
17 18 19 20 21 22
15 15 15
25 25 25
30 35 35
40 40 45
45 50 55
15 15 15
75 80 85
2022
MES
17 18 19 20 21 22
2022
MES
17 18 19 20 21 22
10 10 10
25 25 25
30 32.5 32.5
35 37.5 40
42.5 45 45
10 10 10
2022
MES
17 18 19 20 21 22
2022
MES
17 18 19 20 21 22
5 5 5
15 17.5 17.5
20 20 20
22.5 22.5 22.5
20 20 20
15 17.5 17.5
30 30 30
60 60 65
70 75 75
80 85 90
95 100 100
30 30 30
2023
MES
23 24 25 26 27 28
17.5 17.5 20
30 30 35
40 40 45
45 50 55
55 60 65
17.5 17.5 20
90 95 100
2023
MES
23 24 25 26 27 28
15 15 15
32.5 32.5 35
40 40 42.5
47.5 50 50
55 57.5 60
15 15 15
2023
MES
23 24 25 26 27 28
2023
MES
23 24 25 26 27 28
2023
MES
23 24 25 26 27 28
5 5 5
17.5 17.5 17.5
20 20 20
25 25 25
20 20 20
17.5 17.5 17.5
SERIE REPETICIONES
CALENTAMIENTO 15 5 0 0
1 1 2.5 2.0 5.0
2 1 2.5 0.0 2.5
3 2 0 0.0 2.5
4 3 0 0.0 2.5
BOMBEO 15 5 0 0
RM 2.50
2.50 5.00
¡APROXIMADAMENTE! 0.00
SERIE REPETICIONES
CALENTAMIENTO 15 5 5 5
1 1 30.0 30.0 35.0
2 2 22.5 25.0 27.5
3 4 20.0 20.0 22.5
4 6 17.5 17.5 20.0
BOMBEO 15 5 5 5
RM 30.00
32.50 35.00
¡APROXIMADAMENTE! 30.00
SERIE REPETICIONES
CALENTAMIENTO 15 5 5 5
1 1 30.0 32.0 35.0
2 2 22.5 25.0 27.5
3 4 20.0 20.0 22.5
4 6 17.5 17.5 20.0
BOMBEO 15 5 5 5
RM 30.00
32.50 35.00
¡APROXIMADAMENTE! 30.00
SERIE REPETICIONES
CALENTAMIENTO 15 5 5 5
1 1 30.0 32.0 35.0
2 2 22.5 25.0 27.5
3 4 20.0 20.0 22.5
4 6 17.5 17.5 20.0
BOMBEO 15 5 5 5
RM 30.00
32.50 35.00
¡APROXIMADAMENTE! 30.00
BICEPS (21) 1 2 3
SERIE REPETICIONES
CALENTAMIENTO 15 5 0 0
1 21 11.0 11.0 12.0
2 21 8.0 8.0 9.0
3 21 7.0 7.0 8.0
4 21 6.0 6.0 7.0
BOMBEO 15 5 0 0
RM 11.00
11.00 12.00
¡APROXIMADAMENTE! 10.00
SERIE REPETICIONES
CALENTAMIENTO 15 5 0 0
1 1 11.0 11.0 12.0
2 2 8.0 8.0 9.0
3 4 7.0 7.0 8.0
4 6 6.0 6.0 7.0
BOMBEO 15 5 0 0
RM 11.00
11.00 12.00
¡APROXIMADAMENTE! 10.00
2021
MES
4 5 6 7 8 9
0 0 0 0 0
7.5 10.0 12.5 15.0 17.5
5.0 7.5 7.5 10.0 12.5
2.5 5.0 7.5 10.0 10.0
2.5 5.0 5.0 7.5 10.0
0 0 0 0 0
2021
MES
4 5 6 7 8 9
5 5 5 5 5
37.0 40.0 42.0 45.0 47.5
27.5 30.0 32.5 35.0 35.0
25.0 27.5 27.5 30.0 30.0
20.0 22.5 25.0 25.0 27.5
5 5 5 5 5
2021
MES
4 5 6 7 8 9
5 5 5 5 5
37.0 40.0 42.0 45.0 47.5
27.5 30.0 32.5 35.0 35.0
25.0 27.5 27.5 30.0 30.0
20.0 22.5 25.0 25.0 27.5
5 5 5 5 5
2021
MES
4 5 6 7 8 9
5 5 5 5 5
37.0 40.0 42.0 45.0 47.5
27.5 30.0 32.5 35.0 35.0
25.0 27.5 27.5 30.0 30.0
20.0 22.5 25.0 25.0 27.5
5 5 5 5 5
2021
MES
4 5 6 7 8 9
0 0 0 0 0
13.0 14.0 15.0 16.0 17.0
10.0 11.0 12.0 12.0 13.0
9.0 9.0 10.0 11.0 11.0
7.0 8.0 9.0 9.0 10.0
0 0 0 0 0
2021
MES
4 5 6 7 8 9
0 0 0 0 0
13.0 14.0 15.0 16.0 17.0
10.0 11.0 12.0 12.0 13.0
9.0 9.0 10.0 11.0 11.0
7.0 8.0 9.0 9.0 10.0
0 0 0 0 0
PESO Kg
0 0 0 5 5
17.5 20.0 22.5 25.0 27.5
12.5 15.0 15.0 20.0 20.0
10.0 12.5 15.0 15.0 17.5
10.0 10.0 12.5 15.0 15.0
0 0 0 5 5
2022
MES
10 11 12 13 14 15 16 17
PESO Kg
5 10 10 10 10
47.5 50.0 52.5 55.0 57.5
35.0 40.0 40.0 42.5 45.0
30.0 35.0 35.0 37.5 37.5
27.5 30.0 30.0 32.5 32.5
5 10 10 10 10
2022
MES
10 11 12 13 14 15 16 17
PESO Kg
5 10 10 10 10
47.5 50.0 52.5 55.0 57.5
35.0 40.0 40.0 42.5 45.0
30.0 35.0 35.0 37.5 37.5
27.5 30.0 30.0 32.5 32.5
5 10 10 10 10
2022
MES
10 11 12 13 14 15 16 17
PESO Kg
5 10 10 10 10
47.5 50.0 52.5 55.0 57.5
35.0 40.0 40.0 42.5 45.0
30.0 35.0 35.0 37.5 37.5
27.5 30.0 30.0 32.5 32.5
5 10 10 10 10
2022
MES
10 11 12 13 14 15 16 17
PESO Kg
0 0 0 0 5
17.0 19.0 22.0 24.0 27.0
13.0 15.0 17.0 19.0 21.0
11.0 13.0 15.0 16.0 18.0
10.0 11.0 13.0 14.0 16.0
0 0 0 0 5
2022
MES
10 11 12 13 14 15 16 17
PESO Kg
0 0 0 0 5
17.0 19.0 22.0 24.0 27.0
13.0 15.0 17.0 19.0 21.0
11.0 13.0 15.0 16.0 18.0
10.0 11.0 13.0 14.0 16.0
0 0 0 0 5
5 5 5 5
27.5 30.0 32.5 35.0
20.0 22.5 25.0 27.5
17.5 20.0 20.0 22.5
15.0 17.5 17.5 20.0
5 5 5 5
2022
MES
18 19 20 21 22 23
10 15 15 15
57.5 60.0 62.5 65.0
45.0 47.5 47.5 50.0
37.5 40.0 42.5 45.0
32.5 35.0 35.0 37.5
10 15 15 15
2022
MES
18 19 20 21 22 23
10 15 15 15
57.5 60.0 62.5 65.0
45.0 47.5 47.5 50.0
37.5 40.0 42.5 45.0
32.5 35.0 35.0 37.5
10 15 15 15
2022
MES
18 19 20 21 22 23
10 15 15 15
57.5 60.0 62.5 65.0
45.0 47.5 47.5 50.0
37.5 40.0 42.5 45.0
32.5 35.0 35.0 37.5
10 15 15 15
2022
MES
18 19 20 21 22 23
5 5 5 5
27.0 29.0 32.0 34.0
21.0 23.0 25.0 27.0
18.0 20.0 22.0 23.0
16.0 17.0 19.0 20.0
5 5 5 5
2022
MES
18 19 20 21 22 23
5 5 5 5
27.0 29.0 32.0 34.0
21.0 23.0 25.0 27.0
18.0 20.0 22.0 23.0
16.0 17.0 19.0 20.0
5 5 5 5
5 5 10
35.0 37.5 40.0
27.5 27.5 30.0
22.5 25.0 27.5
20.0 20.0 22.5
5 5 10
2023
MES
24 25 26 27 28
15 15 15
65.0 67.5 70.0
50.0 52.5 55.0
45.0 45.0 47.5
37.5 40.0 40.0
15 15 15
2023
MES
24 25 26 27 28
15 15 15
65.0 67.5 70.0
50.0 52.5 55.0
45.0 45.0 47.5
37.5 40.0 40.0
15 15 15
2023
MES
24 25 26 27 28
15 15 15
65.0 67.5 70.0
50.0 52.5 55.0
45.0 45.0 47.5
37.5 40.0 40.0
15 15 15
2023
MES
24 25 26 27 28
5 5 5
34.0 37.0 39.0
27.0 29.0 31.0
23.0 25.0 27.0
20.0 22.0 23.0
5 5 5
2023
MES
24 25 26 27 28
5 5 5
34.0 37.0 39.0
27.0 29.0 31.0
23.0 25.0 27.0
20.0 22.0 23.0
5 5 5
SERIE REPETICIONES
CALENTAMIENTO 20 5
1 15 15
2 10 25
3 8 35
4 6 45
BOMBEO 20 5
RM 64
¡APROXIMADAMENTE! 60
SERIE REPETICIONES
CALENTAMIENTO 20 0
1 15 2.5
2 10 5
3 8 7.5
4 6 10
BOMBEO 20 0
RM 18
¡APROXIMADAMENTE! 13
MARZO
SERIE REPETICIONES
CALENTAMIENTO 0
1 10 5
2 10 5
3 10 5
4 10 5
BOMBEO 0 0
RM 13
¡APROXIMADAMENTE! 10
SERIE REPETICIONES
CALENTAMIENTO 0
1 10 5
2 10 5
3 10 5
4 10 5
BOMBEO 0 0
RM 13
¡APROXIMADAMENTE! 10
SERIE REPETICIONES
CALENTAMIENTO 25 0
1 25 7.5
2 20 10
3 15 12.5
4 10 15
BOMBEO 25 7.5
RM 15.0
¡APROXIMADAMENTE! 15.0
MARZO
SERIE REPETICIONES
CALENTAMIENTO 15 0
1 10 2.5
2 10 2.5
3 10 2.5
4 10 2.5
BOMBEO 15 0
RM 2.5
¡APROXIMADAMENTE! 2.5
PIERNA (PANTORRILLA) 1
MARZO
SERIE REPETICIONES
CALENTAMIENTO 20 0
1 10 25
2 10 25
3 10 25
4 10 25
BOMBEO 20 0
RM 40.0
¡APROXIMADAMENTE! 40.0
2021
MES
2 3 4 5 6 7 8
10 10 15 15 15 15
30 35 35 40 40 45
35 40 45 45 50 50
45 45 50 55 55 60
50 55 60 60 65 70
10 10 15 15 15 15
65 70 75 80 85 90
2021
MES
2 3 4 5 6 7 8
2021
MES
2 3 4 5 6 7 8
2021
MES
2 3 4 5 6 7 8
2021
MES
2 3 4 5 6 7 8
2021
MES
2 3 4 5 6 7 8
2021
MES
2 3 4 5 6 7 8
PESO Kg
15 20 20 20
45 50 50 55
55 60 60 65
65 70 70 75
75 80 80 85
15 20 20 20
9 10 11 12 13 14 15
PESO Kg
5.0 5.0 5.0 5.0
15.0 15.0 15.0 15.0
15.0 15.0 20.0 20.0
20.0 20.0 20.0 25.0
20.0 25.0 25.0 25.0
5.0 5.0 5.0 5.0
9 10 11 12 13 14 15
PESO Kg
5.0 5.0 5.0 5.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
5.0 5.0 5.0 5.0
9 10 11 12 13 14 15
PESO Kg
5.0 5.0 5.0 5.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
25.0 27.5 30.0 30.0
5.0 5.0 5.0 5.0
9 10 11 12 13 14 15
PESO Kg
2.5 2.5 5.0 5.0
10.0 10.0 10.0 12.5
12.5 12.5 15.0 15.0
15.0 15.0 15.0 17.5
17.5 17.5 20.0 20.0
10.0 10.0 10.0 12.5
9 10 11 12 13 14 15
PESO Kg
2.5 2.5 5.0 5.0
12.5 15.0 17.5 17.5
12.5 15.0 17.5 17.5
12.5 15.0 17.5 17.5
12.5 15.0 17.5 17.5
2.5 2.5 5.0 5.0
9 10 11 12 13 14 15
PESO Kg
10.0 10.0 12.5 12.5
42.5 45.0 47.5 50.0
42.5 45.0 47.5 50.0
42.5 45.0 47.5 50.0
42.5 45.0 47.5 50.0
10.0 10.0 12.5 12.5
Kg
20 20 30 30
55 55 60 60
65 65 70 75
75 80 80 85
85 90 95 100
20 20 30 30
2022
MES
16 17 18 19 20 21
Kg
5.0 5.0 10.0 10.0
15.0 20.0 20.0 20.0
20.0 20.0 25.0 25.0
25.0 25.0 25.0 30.0
25.0 30.0 30.0 35.0
5.0 5.0 10.0 10.0
2022
MES
16 17 18 19 20 21
Kg
5.0 5.0 10.0 10.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
5.0 5.0 10.0 10.0
2022
MES
16 17 18 19 20 21
Kg
5.0 5.0 10.0 10.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
30.0 32.5 35.0 35.0
5.0 5.0 10.0 10.0
2022
MES
16 17 18 19 20 21
Kg
5.0 5.0 5.0 5.0
12.5 12.5 12.5 12.5
15.0 15.0 15.0 15.0
17.5 17.5 17.5 20.0
20.0 20.0 20.0 22.5
12.5 12.5 12.5 12.5
2022
MES
16 17 18 19 20 21
Kg
5.0 5.0 5.0 5.0
17.5 20.0 20.0 22.5
17.5 20.0 20.0 22.5
17.5 20.0 20.0 22.5
17.5 20.0 20.0 22.5
5.0 5.0 5.0 5.0
2022
MES
16 17 18 19 20 21
Kg
12.5 12.5 12.5 15.0
50.0 52.5 55.0 57.5
50.0 52.5 55.0 57.5
50.0 52.5 55.0 57.5
50.0 52.5 55.0 57.5
12.5 12.5 12.5 15.0
30 30 30 35
60 65 65 70
75 75 80 80
85 90 90 95
100 100 105 110
30 30 30 35
2023
MES
22 23 24 25 26 27 28
2023
MES
22 23 24 25 26 27 28
2023
MES
22 23 24 25 26 27 28
2023
MES
22 23 24 25 26 27 28
2023
MES
22 23 24 25 26 27 28
2023
MES
22 23 24 25 26 27 28