LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO

Piernas Abdomen Piernas Abdomen Piernas

Glúteos Espalda Glúteos Espalda Glúteos Todo Descanso
Pecho Brazos Pecho Brazos Pecho (15 rep
(15 rep (15 rep (15 rep (15 rep (15 rep 4 series)
4 series) 4 series) 4 series) 4 series) 4 series)

Silla sent Push up Silla sent 35+5 Crunch Silla sent Descanso
35+5 kl Nivel 7 kl 20 rep – 35+5 kl
10xp
Abductores Remo Abductores Russian Abductores Libre Descanso
35+5 – 40+5 25 kl 35+5 – 40+5 twists 35+5 – 40+5
1 min
Hip trust Pull down Hip trust Toe taps Hip trust Descanso
14 kl 30 kl 14 kl 1 min 14 kl

Zancadas Plancha Zancadas Bicicle Zancadas libre Descanso

7 bancas 1 min 7 bancas crunches 7 bancas
1 min
Peso muerto Basic Peso muerto Scissor Peso muerto Descanso
18 kls crunches 18 kls kicks 18 kls
1 min 1 min
Sentadilla Bicyle Sentadilla Butterfly Sentadilla libre Descanso
kicks kicks
1 min 1 min
Prensa Jack knives Prensa Plancha Prensa Descanso
1 min lateral
1 minn