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En este ciclo o rutina de un año irás variando los ejercicios en ciclos. La rutina se basa en el tanto por cien de fuerza máxima. En el menú de la izquierda
encontrarás un enlace para averiguarlo tu mismo.
Primer ciclo semanas 1-3:
| Ejercicios DIA 1-3 |
SEMANA 1 |
SEMANA 2 |
SEMANA 3 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 40 | | | 50 | | | 60 | | |
| Press de banca . | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Pres inclinado con mancuernas | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Jalón trasnuca | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Remo sentado | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Encogimiento con mancuernas | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Curl con barra | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Pres manos juntas | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Extensiones romana | | 3 | 12 | | 3 | 15 | | 3 | 15 |
| Ejercicios DIA 2-4 |
SEMANA 1 |
SEMANA 2 |
SEMANA 3 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 40 | | | 50 | | | 60 | | |
| Pres militar | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Elevaciones posteriores | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Extensiones cuadriceps | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Prensa | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Femoral tumbado | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Gemelos pie. | | 3 | 15 | | 3 | 12 | | 3 | 8 |
| Encogimientos | | 3 | 12 | | 3 | 15 | | 3 | 20 |
| Encogimientos invertidos banco | | 3 | 12 | | 3 | 15 | | 3 | 20 |
Segundo ciclo semanas 4-6:
Ejercicios DIA 1-3 |
SEMANA 4 |
SEMANA 5 |
SEMANA 6 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 50 | | | 60 | | | 70 | | |
| Press de banca. | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Pres inclinado con mancuernas | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Jalón trasnuca | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Remo sentado | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Encogimiento con mancuernas | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Curl con barra | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Press manos juntas | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Extensiones romana | | 4 | 15 | | 4 | 12 | | 4 | 10 |
Ejercicios DIA 2-5 |
SEMANA 4 |
SEMANA 5 |
SEMANA 6 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 50 | | | 60 | | | 70 | | |
| Pres militar | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Elevaciones posteriores | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Extensiones cuadriceps | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Elevaciones posteriores | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Prensa | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Gemelos pie | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Encogimientos | | 4 | 15 | | 4 | 12 | | 4 | 10 |
| Encogimientos invertidos banco | | 4 | 15 | | 4 | 12 | | 4 | 10 |
Tercer ciclo semanas 7-9
Ejercicios DIA 1-3 |
SEMANA 7 |
SEMANA 8 |
SEMANA 9 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 60 | | | 65 | | | 70 | | |
| Sentadilla | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Femoral de pie | | 3 | 8 | | 4 | 8 | | 4 | 6 |
| Tijeras | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Remo inclinado | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Jalón al pecho | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Extensión tríceps | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Oblicuos | | 3 | 15 | | 4 | 15 | | 4 | 15 |
| Extensión Romana | | 4 | 12 | | 4 | 10 | | 4 | 8 |
Ejercicios DIA 2-4 |
SEMANA 7 |
SEMANA 8 |
SEMANA 9 |
| | % | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 60 | | | 65 | | | 70 | | |
| Pres banca | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Aberturas Inclinadas | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Pres hombro con mancuernas | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Elevaciones laterales | | 3 | 10 | | 4 | 8 | | 4 | 8 |
| Encogimientos con barra | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Curl predicador barra Z | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Gemelos de pie | | 4 | 12 | | 4 | 10 | | 4 | 8 |
| Gemelos sentado | | 4 | 15 | | 4 | 12 | | 4 | 10 |
Cuarto ciclo semanas 10-12:
Ejercicios DIA 1-3 |
SEMANA 10 |
SEMANA 11 |
SEMANA 12 |
| |
% | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 65 | | |
70 | | | 75 | | |
| Sentadilla | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Femoral de pie | | 4 | 8 | | 4 | 6 | | 4 | 7 |
| Tijeras | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Remo inclinado | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Jalón al pecho | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Extensión tríceps con barra de pie | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Oblicuos | | 4 | 15 | | 4 | 15 | | 4 | 20 |
| Extensión Romana | | 4 | 15 | | 4 | 15 | | 4 | 20 |
Ejercicios DIA 2-4 |
SEMANA 10 |
SEMANA 11 |
SEMANA 12 |
| |
% | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 65 | | | 70 | | | 75 | | |
| Pres banca | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Aberturas Inclinadas | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Pres hombro con mancuernas | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Elevaciones laterales | | 3 | 10 | | 3 | 8 | | 4 | 6 |
| Encogimientos con barra | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Curl predicador barra Z | | 4 | 10 | | 4 | 8 | | 4 | 7 |
| Gemelos de pie | | 4 | 12 | | 4 | 15 | | 4 | 20 |
| Gemelos sentado | | 4 | 12 | | 4 | 15 | | 4 | 20 |
Quinto ciclo semanas 13-15
Vuelve a calcular los máximos
Ejercicios DIA 1-3 |
SEMANA 13 |
SEMANA 14 |
SEMANA 15 |
| |
% |
Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 70 | | | 75 | | | 80 | | |
| Prensa | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Sentadilla Hack | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Femoral Tumbado | | 3 | 12 | | 3 | 12 | | 3 | 10 |
| Pres militar en máquina | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Hombro posterior en máquina | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Curl de bícpes alterno | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Gemelos en prensa | | 3 | 15 | | 3 | 20 | | 4 | 15 |
| Encogimientos abdomen | | 3 | 15 | | 3 | 20 | | 4 | 15 |
Ejercicios DIA 2-4 |
SEMANA 13 |
SEMANA 14 |
SEMANA 15 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
% |
Series |
Rep |
Cargas | 70 | | | 75 | | | 80 | | |
| Pres inclinado con barra | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Pres declinado con mancuernas | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Jalón trasnuca | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Remo sentado en polea | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Pres tumbado barra Z | | 4 | 10 | | 4 | 10 | | 4 | 8 |
| Curl supino antebrazo | | 3 | 12 | | 3 | 15 | | 4 | 12 |
| Gemelos sentado | | 3 | 15 | | 3 | 20 | | 4 | 12 |
| Elevaciones | | 3 | 15 | | 3 | 20 | | 4 | 12 |
Descansa 60 segundos entre series y ejercicios.
Sexto ciclo semanas 16-18
Vuelve a calcular los máximos
Ejercicios DIA 1-3 |
SEMANA 16 |
SEMANA 17 |
SEMANA 18 |
| |
% | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 75 | | | 80 | | | 85 | | |
| Prensa | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Sentadilla Hack | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Femoral Tumbado | | 3 | 12 | | 4 | 10 | | 4 | 10 |
| Sentadilla Hack | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Pres militar en máquina | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Curl de brazos alterno | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Gemelos en prensa | | 4 | 15 | | 3 | 20 | | 3 | 25 |
| Encogimientos abdomen |
| 4 | 15 | | 3 | 20 | | 3 | 25 |
Ejercicios DIA 2-4 |
SEMANA 16 |
SEMANA 17 |
SEMANA 18 |
| |
% | Series | Rep | % | Series | Rep | % | Series | Rep |
Cargas | 75 | | | 80 | | | 85 | | |
| Press inclinado con barra | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Press declinado con mancuernas | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Jalón Trasnuca | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Remo sentado en polea | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Press frances barra Z | | 4 | 10 | | 4 | 8 | | 5 | 6 |
| Curl supino antebrazo | | 4 | 15 | | 3 | 20 | | 3 | 25 |
| Gemelos sentado | | 4 | 15 | | 3 | 20 | | 3 | 25 |
| Elevaciones | | 4 | 15 | | 3 | 20 | | 3 | 25 |
Descansa 60 segundos entre series y ejercicios.
Séptimo ciclo semanas 19-24
Vuelve a calcular los máximos
SEMANA 1 Y 4 del ciclo |
DÍA 1 |
DÍA 3 |
| | % | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Sentadilla en multipower | 70 | 4 | 8 | 80 | 5 | 7 |
| | 80 | 1 | 7 | | | |
| Femoral en pie | 60 | 5 | 8 | 60 | 5 | 8 |
| Press de banca | 70 | 4 | 8 | 80 | 5 | 7 |
| | 80 | 1 | 7 | | | |
| Remo inclinado con barra | 70 | 4 | 8 | 80 | 5 | 7 |
| | 80 | 1 | 7 | | | |
| Pres hombro mancuerna | 70 | 4 | 8 | 80 | 5 | 7 |
| | 80 | 1 | 7 | | | |
| Gemelo en pie | 60 | 5 | 18 | 60 | 5 | 18 |
SEMANA 1 Y 4 del ciclo |
DÍA 2 |
DÍA 4 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Aberturas planas | 70 | 4 | 8 | 70 | 4 | 8 |
| Bíceps predicador | 70 | 4 | 8 | 70 | 4 | 8 |
| Curl Muñeca | 70 | 4 | 25 | 70 | 4 | 25 |
| Gemelos en pie | 70 | 4 | 12 | 70 | 4 | 12 |
| Jalón trasnuca | 70 | 4 | 8 | 70 | 4 | 8 |
| Elevación tríceps mancuerna | 70 | 4 | 8 | 70 | 4 | 8 |
| Elevación lateral | 60 | 4 | 8 | 70 | 4 | 8 |
| Encogimientos con mancuerna | 70 | 4 | 8 | 70 | 4 | 8 |
SEMANA 2 Y 5 del ciclo |
DÍA 1 |
DÍA 3 |
| |
% | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Sentadilla en multipower | 80 | 2 | 6 | 85 | 2 | 4 |
| | 90 | 3 | 3 | 90 | 3 | 3 |
| Femoral en pie | 70 | 5 | 7 | 70 | 5 | 7 |
| Press de banca | 80 | 2 | 6 | 85 | 2 | 4 |
| | 90 | 3 | 3 | 90 | 3 | 3 |
| Remo inclinado con barra | 80 | 2 | 6 | 85 | 2 | 4 |
| | 90 | 3 | 3 | 90 | 3 | 3 |
| Press Hombro mancuerna | 80 | 2 | 6 | 85 | 2 | 4 |
| | 90 | 3 | 3 | 90 | 3 | 3 |
| Gemelo en pie | 70 | 5 | 17 | 70 | 5 | 17 |
SEMANA 2 Y 5 del ciclo |
DÍA 2 |
DÍA 4 |
| | % | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Aberturas planas | 80 | 5 | 9 | 80 | 5 | 9 |
| Bíceps predicador | 80 | 5 | 7 | 80 | 5 | 7 |
| Curl Muñeca | 80 | 4 | 10 | 80 | 4 | 10 |
| Gemelos en pie | 80 | 5 | 15 | 80 | 5 | 15 |
| Jalón trasnuca dorsal | 80 | 5 | 7 | 80 | 5 | 7 |
| Elevación tríceps mancuerna | 80 | 5 | 7 | 80 | 5 | 7 |
| Elevación lateral | 70 | 5 | 7 | 80 | 5 | 7 |
| Encogimientos con mancuerna | 80 | 5 | 7 | 80 | 5 | 7 |
SEMANA 3 Y 6 del ciclo |
DÍA 1 |
DÍA 3 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Sentadilla en multipower | 90 | 5 | 3 | 90 | 5 | 2 |
| Femoral en pie | 80 | 5 | 6 | 80 | 5 | 6 |
| Press de banca | 90 | 5 | 3 | 90 | 5 | 2 |
| Remo inclinado con barra | 90 | 5 | 3 | 90 | 5 | 2 |
| Press Hombro mancuerna | 90 | 5 | 3 | 90 | 5 | 2 |
| Gemelo en pie | 80 | 5 | 16 | 80 | 5 | 16 |
SEMANA 3 Y 6 del ciclo |
DÍA 2 |
DÍA 4 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Aberturas planas | 85 | 5 | 5 | 80 | 5 | 5 |
| Bíceps predicador | 85 | 5 | 5 | 80 | 5 | 5 |
| Curl Muñeca | 85 | 5 | 15 | 80 | 5 | 15 |
| Gemelos en pie | 80 | 5 | 15 | 80 | 5 | 15 |
| Jalón trasnuca dorsal | 80 | 2 | 7 | 80 | 2 | 7 |
| | 85 | 3 | 5 | | 3 | 5 |
| Elevación tríceps mancuerna | 80 | 2 | 7 | 80 | 2 | 7 |
| | | 3 | 5 | | 3 | 5 |
| Elevación lateral | 85 | 5 | 6 | 80 | 5 | 6 |
| Encogimientos con mancuerna | 80 | 2 | 7 | 80 | 2 | 7 |
| | | 3 | 5 | | 3 | 5 |
Octavo ciclo semanas 25-30
Vuelve a calcular los máximos
| SEMANA 1 Y 4 del ciclo |
DÍA 1 |
DÍA 3 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Sentadilla con barra | 75 | 4 | 8 | 75 | 4 | 8 |
| Pres de banca inclinado | 75 | 4 | 8 | 75 | 4 | 8 |
| Pres de hombro máquina | 75 | 4 | 8 | 75 | 4 | 8 |
| Pres francés con barra | 75 | 4 | 8 | 75 | 4 | 8 |
| Gemelo en pie | 75 | 4 | 15 | 75 | 4 | 15 |
| Encogimientos | 75 | 4 | 15 | | 4 | 15 |
| SEMANA 1 Y 4 del ciclo |
DÍA 2 |
DÍA 4 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Femoral tumbado | 65 | 4 | 10 | 65 | 4 | 10 |
| Jalon al pecho abierto | 75 | 4 | 8 | 75 | 4 | 8 |
| Encogimientos con barra | 75 | 4 | 8 | 75 | 4 | 8 |
| Curl de bíceps con barra | 75 | 4 | 8 | 75 | 4 | 8 |
| Curl de bíceps con agarre prono | 75 | 4 | 8 | 75 | 4 | 8 |
| Encogimientos invertidos | | 4 | 15 | | 4 | 15 |
| SEMANA 2 Y 5 del ciclo |
DÍA 1 |
DÍA 3 |
| |
% |
Series |
Rep |
% |
Series |
Rep |
| Cargas | | | | | | |
| Sentadilla con barra | 85 | 5 | 5 | 85 | 5 | 5 |
| Pres de banca inclinado | 85 | 5 | 5 | 85 | 5 | 5 |
| Pres de hombro máquina | 85 | 5 | 5 | 85 | 5 | 5 |
| Pres francés con barra | 85 | 5 | 5 | 85 | 5 | 5 |
| Gemelo en pie | 85 | 5 | 12 | 85 | 5 | 12 |
| Encogimientos | | 4 | 20 | | 4 | 20 |
| SEMANA 2 Y 5 del ciclo |
DÍA 2 |
DÍA 4 |
| | % | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Femoral tumbado | 75 | 5 | 7 | 75 | 5 | 7 |
| Jalon al pecho abierto | 85 | 5 | 5 | 85 | 5 | 5 |
| Encogimientos con barra | 85 | 5 | 5 | 85 | 5 | 5 |
| Curl de bíceps con barra | 85 | 5 | 5 | 85 | 5 | 5 |
| Curl de bíceps con agarre prono | 85 | 5 | 5 | 85 | 5 | 5 |
| Encogimientos invertidos | | 4 | 20 | | 4 | 20 |
| SEMANA 3 Y 6 del ciclo |
DÍA 1 |
DÍA 3 |
| | % | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Sentadilla con barra | 95 | 3 | 3 | 95 | 3 | 3 |
| Pres de banca inclinado | 95 | 3 | 3 | 95 | 3 | 3 |
| Pres de hombro máquina | 95 | 3 | 3 | 95 | 3 | 3 |
| Pres francés con barra | 95 | 3 | 3 | 95 | 3 | 3 |
| Gemelo en pie | 95 | 3 | 3 | 95 | 3 | 3 |
| Encogimientos | | 4 | 25 | | 4 | 25 |
| SEMANA 3 Y 6 del ciclo |
DÍA 2 |
DÍA 4 |
| | % | Series | Rep | % | Series | Rep |
| Cargas | | | | | | |
| Femoral tumbado | 85 | 5 | 6 | 85 | 5 | 6 |
| Jalon al pecho abierto | 95 | 3 | 3 | 95 | 3 | 3 |
| Encogimientos con barra | 95 | 3 | 3 | 95 | 3 | 3 |
| Curl de bíceps con barra | 95 | 3 | 3 | 95 | 3 | 3 |
| Curl de bíceps con agarre prono | 95 | 3 | 3 | 95 | 3 | 3 |
| Encogimientos invertidos | | 4 | 25 | | 4 | 25 |
Noveno ciclo semanas 31-34
Ahora trabajaremos a altas repeticiones para buscar definición.
| LUNES Y JUEVES | 1 semana | 2 semana | 3 semana | 4 semana |
| | Series | Rep | Series | Rep | Series | Rep | Series | Rep |
| Extensión cuadriceps | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Pres plano con mancuernas | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Pres hombro con mancuernas | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Jalón tríceps | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Elevación gemelo | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Encogimientos | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| MARTES Y VIERNES |
1 semana |
2 semana |
3 semana |
4 semana |
| | Series | Rep | Series | Rep | Series | Rep | Series | Rep |
| Femoral tumbado | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Jalón trasnuca | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Soleo en máquina | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Curl Martillo | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Gemelo en prensa | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
| Elevación abdominal | 3 | 30 | 3 | 40 | 3 | 50 | 4 | 50 |
Descanso 2 minutos
Décimo ciclo semanas 35-38
Entrenaremos ahora en circuito y a tiempo es decir, deberás estar
haciendo el mismo ejercicio durante el tiempo que indique la rutina
| LUNES Y JUEVES |
1 semana |
2 semana |
3 semana |
4 semana |
| |
Series |
Tiempo |
Series |
Tiempo |
Series |
Tiempo |
Series |
Tiempo |
| Step con mancuernas | 3 |
45s | 3 | 60s |
4 | 45s | 4 |
60s |
| Fondos en suelo | 3 |
45s | 3 | 60s |
4 | 45s | 4 |
60s |
| Elevación
lateral sentado |
3 |
45s |
3 |
60s |
4 |
45s |
4 |
60s |
| Fondos en
bancos |
3 |
45s |
3 |
60s |
4 |
45s |
4 |
60s |
| Gemelo en
máquina |
3 |
45s |
3 |
60s |
4 |
45s |
4 |
60s |
| Encogimientos
90º |
3 |
45s |
3 |
60s |
4 |
45s |
4 |
60s |
| MARTES Y VIERNES |
1 semana |
2 semana |
3 semana | 4 semana |
| | Series | Tiempo | Series | Tiempo | Series | Tiempo | Series | Tiempo |
| Femoral Sentado | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
| Jalón Cerrado al pecho | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
| Curl mancuerna | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
| Curl zotman | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
| Soleo sentado | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
| Elevación rodillas | 3 | 45s | 3 | 60s | 4 | 45s | 4 | 60s |
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