1/27/2020

1RM 1RMX15 1RMX10 1RMX5 1RMX8 peso #repeiciones

Piernas
Sentadillas Frontal 51.43 31.37 38.57 45.77 41.14 50 2
Leg Ext. 95.63 58.34 71.73 85.11 76.51 85 5
Leg Curls 50.00 30.50 37.50 44.50 40.00 50 1
Pecho 0.00
Press.Banca 79.42 48.44 59.56 70.68 63.53 75 3
Fondos 26.47 16.15 19.85 23.56 21.18 25 3
Espalda 0.00
Dominadas 30.86 18.82 23.14 27.46 24.69 30 2
Remo 61.88 37.75 46.41 55.07 49.50 55 5
Trapecios 0.00
Encogimientos 79.94 48.77 59.96 71.15 63.96 75.5 3
Hombro 0.00
P.Militar 55.59 33.91 41.69 49.48 44.47 52.5 3
E.Lateral 25.71 15.69 19.29 22.89 20.57 25 2
Posterior 30.00 18.30 22.50 26.70 24.00 30 1
Biceps 0.00
Curl 37.75 23.03 28.31 33.59 30.20 32.5 6
Tricep 0.00
Fondos para triceps o extensiones2X15 39.01 23.79 29.25 34.72 31.20 32.5 7
Pantorrilla 0.00
Elevacion de talon 90.01 54.91 67.51 80.11 72.01 80 5
 semana 1 semana 2
lunes mercoles viernes lunes mercoles viernes
PIERNAS
Sentadilla Frontal 1×15 23.53 25.10 26.67 28.23 29.80 31.37
Leg Ext. 1×15 43.75 46.67 49.59 52.50 55.42 58.34
Leg Curls 2x15 22.88 24.40 25.93 27.45 28.97 30.50
Pecho
Press.B 2×15 36.33 38.75 41.18 43.60 46.02 48.44
Fondos 1×15 2.50 5.00 7.50 10.00 12.50 15.00
Espalda
Dominadas 2×15 14.12 15.06 16.00 16.94 17.88 18.82
Remo 2×15 28.31 30.20 32.09 33.97 35.86 37.75
Trapecios
Encogimientos 1×15 36.57 39.01 41.45 43.89 46.33 48.77
Hombro
P.Militar 1×15 25.43 27.13 28.82 30.52 32.21 33.91
E.Lateral 1×15 11.76 12.55 13.33 14.12 14.90 15.69
Posterior 1×15 13.73 14.64 15.56 16.47 17.39 18.30
Biceps
Curl2x15 17.27 18.42 19.57 20.72 21.87 23.03
Tricep 0.00 0.00 0.00 0.00 0.00 0.00
Fondos para triceps o extensiones2X15 17.85 19.04 20.22 21.41 22.60 23.79
Pantorrilla
Elevacion de talon 2X15 41.18 43.92 46.67 49.41 52.16 54.91
 semana 3 semana 4
lunes mercoles viernes lunes mercoles viernes
Piernas
Sentadilla Frontal 1×10 28.93 30.86 32.79 34.72 36.64 38.57
Leg. Ext. 1×10 53.79 57.38 60.97 64.55 68.14 71.73
Leg Curls 2x10 28.13 30.00 31.88 33.75 35.63 37.50
Pecho
Press.B 2×10 44.67 47.65 50.63 53.61 56.58 59.56
Fondos 1×10 5.00 7.50 10.00 12.50 15.00 17.50
Espalda
Dominadas 2×10 17.36 18.51 19.67 20.83 21.99 23.14
Remo 2×10 34.81 37.13 39.45 41.77 44.09 46.41
Trapecios
Encogimientos 1×10 44.97 47.97 50.96 53.96 56.96 59.96
Hombro
P.Militar 1×10 31.27 33.35 35.44 37.52 39.61 41.69
E.Lateral 1×10 14.46 15.43 16.39 17.36 18.32 19.29
Posterior 1×10 16.88 18.00 19.13 20.25 21.38 22.50
Biceps
Curl2x10 21.23 22.65 24.06 25.48 26.89 28.31
Tricep
Fondos para triceps o extensiones2X10 21.94 23.40 24.87 26.33 27.79 29.25
Pantorrilla
Elevacion de talon 2X10 50.63 54.01 57.38 60.76 64.13 67.51

semana 7 semana 8
 lunes mercoles viernes lunes mercoles viernes
Piernas
Sentadillas 1×5 34.33 36.62 38.91 41.20 43.48 45.77
Leg. Ext. 1×5 63.84 68.09 72.35 76.60 80.86 85.11
Leg Curls 2x5 33.38 35.60 37.82 40.05 42.28 44.50
Pecho
Press.B 2×5 53.01 56.54 60.08 63.61 67.15 70.68
Fondos 1×5 7.50 10.00 12.50 15.00 17.50 23.56
Espalda
Dominadas 2×5 20.60 21.97 23.34 24.72 26.09 27.46
Remo 2×5 41.31 44.06 46.81 49.57 52.32 55.07
Trapecios
Encogimientos 1×5 53.36 56.92 60.48 64.04 67.59 71.15
Hombro
P.Militar 1×5 37.11 39.58 42.05 44.53 47.00 49.48
E.Lateral 1×5 17.16 18.31 19.45 20.60 21.74 22.89
Posterior 1×5 20.03 21.36 22.70 24.03 25.37 26.70
Biceps
Curl2x5 25.20 26.88 28.56 30.24 31.91 33.59
Tricep
Fondos para triceps o extensiones2X5 26.04 27.77 29.51 31.24 32.98 34.72
Pantorrilla
Elevacion de talon 2X5 60.08 64.09 68.09 72.10 76.10 80.11
 semana 1 semana 2
lunes mercoles viernes lunes
PIERNAS
Sentadilla Frontal 1×8 #REF! #REF! #REF! #REF!
Leg Ext. 1×8 #REF! #REF! #REF! #REF!
Leg Curls 2x8 #REF! #REF! #REF! #REF!
Pecho
Press.B 2×8 #REF! #REF! #REF! #REF!
Fondos 1×8 2.50 5.00 7.50 10.00
Espalda
Dominadas 2×8 #REF! #REF! #REF! #REF!
Remo 2×8 #REF! #REF! #REF! #REF!
Trapecios
Encogimientos 1×8 #REF! #REF! #REF! #REF!
Hombro
P.Militar 1×8 #REF! #REF! #REF! #REF!
E.Lateral 1×8 #REF! #REF! #REF! #REF!
Posterior 1×8 #REF! #REF! #REF! #REF!
Biceps
Curl2x8 #REF! #REF! #REF! #REF!
Tricep #REF! #REF! #REF! #REF!
Fondos para triceps o extensiones2X8 #REF! #REF! #REF! #REF!
Pantorrilla
Elevacion de talon 2X8 #REF! #REF! #REF! #REF!
mercoles viernes 1RMX8

#REF! #REF! 41.14

#REF! #REF! 76.51
#REF! #REF! 40.00

#REF! #REF! 63.53

12.50 15.00 21.18

#REF! #REF! 24.69

#REF! #REF! 49.50

#REF! #REF! 63.96

#REF! #REF! 44.47

#REF! #REF! 20.57
#REF! #REF! 24.00

#REF! #REF! 30.20

#REF! #REF!
#REF! #REF! 31.20

#REF! #REF! 72.01

 semana 5 semana 6
lunes mercoles viernes lunes mercoles viernes 1RMX8
PIERNAS Sentadillas 2×8 30.86 32.92 34.97 37.03 39.09 41.14 41.14
P.Muerto 1×8 30.00 32.00 34.00 36.00 38.00 40.00 40.00
Pecho 0.00 0.00 0.00 0.00 0.00 0.00
Press.B 2×8 47.65 50.83 54.00 57.18 60.36 63.53 63.53
Fondos 1×8 15.88 16.94 18.00 19.06 20.12 21.18 21.18
Espalda 0.00 0.00 0.00 0.00 0.00 0.00
Dominadas 2×8 18.51 19.75 20.98 22.22 23.45 24.69 24.69
Remo 2×8 37.13 39.60 42.08 44.55 47.03 49.50 49.50
Trapecios 0.00 0.00 0.00 0.00 0.00 0.00
Encogimientos 1×8 47.97 51.16 54.36 57.56 60.76 63.96 63.96
Hombro 0.00 0.00 0.00 0.00 0.00 0.00
P.Militar 1×8 33.35 35.58 37.80 40.03 42.25 44.47 44.47
E.Lateral 1×8 15.43 16.46 17.49 18.51 19.54 20.57 20.57
Posterior 1×8 18.00 19.20 20.40 21.60 22.80 24.00 24.00
Biceps 0.00 0.00 0.00 0.00 0.00 0.00
Curl2x5 22.65 24.16 25.67 27.18 28.69 30.20 30.20
Tricep 0.00 0.00 0.00 0.00 0.00 0.00
Fondos para triceps o extensiones2X8 23.40 24.96 26.52 28.08 29.64 31.20 31.20
Pantorrilla 0.00 0.00 0.00 0.00 0.00 0.00
Elevacion de talon 3X8 54.01 57.61 61.21 64.81 68.41 72.01 72.01