Pecho

Inclinado Prono Barra

Plano Mancuernas
Cruce Polea Alta

Series
4
4
4

Repeticiones
8
6
10

Descanso
1.5
1.5
1

1
45
60
5

Bicep
Concentrado Arnold
Barra Pie
Dominada Supinosa

Series
2
3
3

Repeticiones
8
10
10

Descanso
0
1.25
1.5

1
30
17.5

Tricep
Fondos Lastre
Press Frances Z supino
Press Frances Z prono
Polea Cable

Series
3
2
2
2

Repeticiones
8,7,9
8.10
8.10
12

Descanso
1-1,25
1.25
1.25
1

1
0
12.5
25
7

Espalda
Barra Prono
Remo supino
Remo 1 mano manc

Series
5
4
4

Repeticiones
Descanso
6
1.5
8
1
6
20 seg mano

Horario

Lunes
Pecho
Tricep

Martes
Espalda
Bicep

Miercoles
Piernas
Hombro

1
0
55
65
Jueves
Pecho
Tricep

2
45
60
5

3
50
65
6

4
50
65
6

5
55
70
7

6
55
70
7

7
60
75
8

8
60
75
8

2
30
17.5

3
35
22.5

4
35
22.5

5
40
27.5

6
40
27.5

7
45
32.5

8
45
32.5

2
0
12.5
25
7

3
20
15
27.5
8

4
20
15
27.5
8

5
25
17.5
30
9

6
25
17.5
30
9

7
30
20
32.5
10

8
30
20
32.5
10

2
0
55
65

3
20
57.5
70

4
20
57.5
70

5
25
60
75

6
25
60
75

7
30
62.5
80

8
30
62.5
80

Viernes
Espalda
Bicep

9
65
80
9

10
65
80
9

11
70
85
10

12
70
85
10

13
75
90
11

14
75
90
11

15
80
95
12

9
50
37.5

10
50
37.5

11
55
42.5

12
55
42.5

13
60
47.5

14
60
47.5

15
65
52.5

9
35
22.5
35
11

10
35
22.5
35
11

11
40
25
37.5
12

12
40
25
37.5
12

13
45
27.5
40
13

14
45
27.5
40
13

15
50
30
42.5
14

9
35
65
85

10
35
65
85

11
40
67.5
90

12
40
67.5
90

13
45
70
95

14
45
70
95

15
50
72.5
100

16
80
95
12

17
85
100
13

18
85
100
13

19
90
105
14

20
90
105
14

16
65
52.5

17
70
57.5

18
70
57.5

19
75
62.5

20
70
70

16
50
30
42.5
14

17
55
32.5
45
15

18
55
32.5
45
15

19
60
35
47.5
16

20
60
35
47.5
16

16
50
72.5
100

17
55
75
105

18
55
75
105

19
60
77.5
110

20
60
77.5
110