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NOMBRE ESTRUCTURA SEMANAL 3 Fuerza + 3 Hipertrofia

ENTRADA EN CALOR
1 2 3
* Sentadilla Pulso x8 + Plancha * Puente de Cadera con banda x8 +
Lateral 15'' c/l + YTW c/banda Plancha Prono 15'' + Pull Apart con
x6c/l banda x8

SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4


Ejercicio
% PESO SER REP % PESO SER REP % PESO SER REP % PESO SER REP
PRESS PLANO 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5
80% 80% 4x 3 80% 3x 3 80% 2x 3

A1

REMO PRONO 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5


80% 80% 4x 3 80% 3x 3 80% 2x 3

A2

SENTADILLA 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5


80% 80% 4x 3 80% 3x 3 80% 2x 3

A3

PESO MUERTO 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5


80% 80% 4x 3 80% 3x 3 80% 2x 3

B1

PRESS 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5


80% 80% 4x 3 80% 3x 3 80% 2x 3

B2

SENTADILLA 80% 5x 3 80% 1x 5 80% 2x 5 80% 3x 5


BULGARA 80% 80% 4x 3 80% 3x 3 80% 2x 3

B3

CORE
DIA A
CAMINATA GRANJERO 25% 3x 30'' 25% 3x 30'' 25% 3x 30'' 25% 3x 30''
DIA B
PALLOF 3x 8c/l 4x 8c/l 5x 8c/l 3x12c/l