DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
(PECHO)

2 mins 1 press banca en maquina/mancuernas (25 kg por lado)

2 mins 2 press inclinado con mancuernas/maquina (20 kg por lado)
2 mins 3 Pec fly (40 kg)

TIEMPO ESTIMADO

DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
(HOMBRO)

2 mins 1 laterales con mancueras (7.5 kg/ 5kg)

2 mins 2 Press militar en maquina/mancuernas (15 kg)
2 mins 3 posteriores en maquina/ mancuernas (Mch: 45 kg / Mnc: 7.5 kg)

TIEMPO ESTIMADO

DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
(PIERNAS)

2 mins 1 sentadilla en maquina (120 kg)

2 mins 2 pantorillas (80 kg)
2 mins 3 leg extension (60 kg)
2 mins 4 Abductor (50 kg)
2 mins 5 Femoral acostado (45 kg)

TIEMPO ESTIMADO

DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
(BICEP Y TRICEP)
 (BICEP Y TRICEP)

Curl de bicep con barra (20 kg)

2 mins 1
Curl con mancuernas (7.5 kg)
2 mins 2 Extension de triceps (35 kg)
curl invertido para antebrazos (20 kg)
2 mins 3
muñeca pa dentro antebrazos (35 kg)

TIEMPO ESTIMADO

DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
ESPALDA

2 mins 1 REMO en maquina libre (35 kg)

2 mins 2 Jalon invertido (20 kg c/u)
Jalon al pecho (45 kg)
2 mins 3
Jalon Gironda

TIEMPO ESTIMADO

DESCANSO ORDEN DE EJERCICIOS

ENTRE SERIES
(PIERNAS)

2 mins 1 sentadilla en maquina (120 kg)

2 mins 2 pantorillas (80 kg)
2 mins 3 leg extension (60 kg)
2 mins 4 Abductor (50 kg)
2 mins 5 Femoral acostado (45 kg)
2 mins 6 Prensa (120 kg)
2 mins 7 HIP trust (60 kg)
 DÍA 1

SEMANA 1 SEMANA 2
SERIES REPS RIR SERIES REPS RIR
(25 kg por lado) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
ina (20 kg por lado) 4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 10A15DSx+8 FALLO 4 SERIES 10 A 15 4xDS FALLO

DÍA 2

SEMANA 1 SEMANA 2
SERIES REPS RIR SERIES REPS RIR
.5 kg/ 5kg) 5x10-12 DS +8 FALLO 5x11-13 DS +8 FALLO
ernas (15 kg) 4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
ch: 45 kg / Mnc: 7.5 kg) 4 SERIES 12A15DS+8 FALLO 4 SERIES 12A15DS+8 FALLO

DÍA 3

SEMANA 1 SEMANA 2
SERIES REPS RIR SERIES REPS RIR
120 kg) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
) 4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
g) 4 SERIES 15 2xds /unil FALLO 4 SERIES 15 2xds /unil FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
kg) 4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO

DÍA 4

SEMANA 1 SEMANA 2
 SERIES REPS RIR SERIES REPS RIR
20 kg) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
.5 kg) 4 SERIES +8reps FALLO 4 SERIES +8reps FALLO
5 kg) 4 SERIES 10 A 15 4xDS FALLO 4 SERIES 10 A 15 4xDS FALLO
os (20 kg) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
os (35 kg) 4 SERIES 20 REPS FALLO 4 SERIES 20 REPS FALLO

DÍA 5

SEMANA 1 SEMANA 2
SERIES REPS RIR SERIES REPS RIR
(35 kg) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
c/u) 4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
g) 4 SERIES 15 reps 4xDS FALLO 4 SERIES 15 reps 4xDS FALLO
4 SERIES 15 reps FALLO 4 SERIES 15 reps FALLO

DÍA 3

SEMANA 1 SEMANA 2
SERIES REPS RIR SERIES REPS RIR
120 kg) 10-12 reps x 4 series FALLO 11-13 reps x 4 series FALLO
) 4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
g) 4 SERIES 15 2xds /unil FALLO 4 SERIES 15 2xds /unil FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
kg) 4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
 SEMANA 3 SEMANA 4
SERIES REPS RIR SERIES REPS RIR
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 10 A 15 4xDS FALLO 4 SERIES 10 A 15 4xDS FALLO

SEMANA 3 SEMANA 4
SERIES REPS RIR SERIES REPS RIR
5x12-13 DS +8 FALLO 5x13-15 DS +8 FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 12A15DS+8 FALLO 4 SERIES 12A15DS+8 FALLO

SEMANA 3 SEMANA 4
SERIES REPS RIR SERIES REPS RIR
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 15 2xds /unil FALLO 4 SERIES 15 2xds /unil FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO

SEMANA 3 SEMANA 4
 SERIES REPS RIR SERIES REPS RIR
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES +8reps FALLO 4 SERIES +8reps FALLO
4 SERIES 10 A 15 4xDS FALLO 4 SERIES 10 A 15 4xDS FALLO
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES 20 REPS FALLO 4 SERIES 20 REPS FALLO

SEMANA 3 SEMANA 4
SERIES REPS RIR SERIES REPS RIR
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 15 reps 4xDS FALLO 4 SERIES 15 reps 4xDS FALLO
4 SERIES 15 reps FALLO 4 SERIES 15 reps FALLO

SEMANA 3 SEMANA 4
SERIES REPS RIR SERIES REPS RIR
12-14 reps x 4 series FALLO 13-15 reps x 4 series FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 15 2xds /unil FALLO 4 SERIES 15 2xds /unil FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
4 SERIES 15r/4xds FALLO 4 SERIES 15r/4xds FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO
4 SERIES 12-15 reps FALLO 4 SERIES 12-15 reps FALLO