1 Calentamiento
| PM 2/2 -4 PM 3/1-2 RS 2/2- 2 RS- 4 TR-2 | PM 2/2- 4 RV 2/2- 4 P/M 1-1/2 – 4 1PM-1HP – 4 CL&Pr 2/2 – 2 CL&Pr 4 Squat 8 Wides Quat – 8 | PM 2/2- 4 RV 2/2- 4 P/M 1-1/2 – 4 1PM-1HP – 4 CL&Pr 2/2 – 2 CL&Pr 4 Lunge D 8 Lunge I – 8 |
Pierna: Combo [1ent +1-1/2]
| 2/2 – 8 Combo [1ent +1-1/2] – 4 4 1/2 lentas 8 rebotes | 2/2- 8 3/1 -4 1-1/2 -4 combo- 4 8 1/2 lentas 16 rebotes | 2/2 – 8 Combo – 4 4 1/2 lentas 8 rebotes | 2/2- 8 3/1 -4 1-1/2 -4 combo- 4 8 1/2 lentas 16 rebotes STOP abajo |
Pecho: Barra y Fondos | Combo: [1ent+1-1/2]
| 4/4 – 4 3/1 -8 Combo:[1ent+1-1/2] x4 71/2 X 2 | 2/2 – 8 3/1 -8 Combo:x4 71/2 X 2 | 2/2-8 4/4-2 41/2 x4 | Fondos: 2/2-8 4/4-2 41/2 x4 8 1/2 |
Espalda
| PM 2/2 x4 [1 PM 1 HP]- 4 [1 Clean + 3 Press] x2 [Clean&Press] x 4 | RS 2/2 x4 [1 PM 1 HP]- 4 [Clean&Press] x 4 Doble RS 2/2 – 4 [1 PM 1 HP]- 4 [1 Clean + 3 Press] x2 [Clean&Press] x 4 | RS 2/2 x4 [1 PM 1 HP]- 4 [Clean&Press] x 4 Doble RS 2/2 – 4 [1 PM 1 HP]- 4 [1 Clean + 3 Press] x2 [Clean&Press] x 4 8 Press Militar 8 Wide Rows |
Tríceps
| [1 FT 2/2 + 4 MCl]x3 [1Ft + 8MC]x4 [1ft+1MC] alternox8 Trasnuca [1 2/2+ 2 singles]x4 singles x8 [1 ent+1Rebote]x4 FT Singles x8 [1 ent+1Rebote]x4 | [1 FT 2/2 + 4 MCl]x3 [1Ft + 8MC]x4 [1ft+1MC] alternox8 Trasnuca [1 2/2+ 2 singles]x4 singles x8 [1 ent+1Rebote]x4 FT Singles x8 [1 ent+1Rebote]x4 |
Bíceps: Combo [3 1/2 + 1RB]
| Curl 2/2 x 6 Curl x8 RB x2 | Curl 2/2 x 4 [3 1/2 + 1RB] x5 Curl x8 7 1/2 [3 1/2 + 1RB] x3 Curl x12 7 1/2 | Curl 2/2 x 4 [3 1/2 + 1RB] x5 Curl x8 7 1/2 [3 1/2 + 1RB] x3 Curl x12 7 1/2 |
LEGS
| SQUAT 2/2 X8 1-1/2×8 [1L+1SQ] alterno x8 | LUNGE D 2/2 x8 1-1/2×8 [1OH+1-1/2]x8 3-1/2 x4 7-1/2 x4 | LUNGE I 2/2 x8 1-1/2×8 [1OH+1-1/2]x8 3-1/2 x4 7-1/2 x4 |
SHOULDERS
| Press Rápido x8 Press2/2+2Press+2RVx4 | Pájaros al tiempo 2 aperturas lentas 2 Rotadores + 4 Press frontal x4 | Pájaros al tiempo 2 aperturas lentas 2 Rotadores + 4 Press frontal x4 |
ABDOMINALES
