*Por favor leer las instruciones en las pestañas de abajo antes de empezar.
Max Rep Calculator
EL Programa de Fuerza y Perdida de Peso (Usando Pesas)
Mes 1
Semana 2
Dia 1
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Press con barra en posición de pie y sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 1-3 = 10 REPS @ 40% |
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Curl alternando sentado con press INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado |
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Elevación lateral de mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado REP MAXIMA % or PESO - Peso Moderado |
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Elevación frontal con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
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Curls con barra INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO
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Curls martillo con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Remo inclinado con agarre prono INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Remo con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 6 REPS @ 60% |
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Remo con sello INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Dominadas con agarre ancho INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS (puede ser con ayuda) |
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Flexiones de mentón INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES SETS 1-2 = 10 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANA CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Aplastamientos de cráneo con barra INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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VOLADORES PLANOS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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FLEXIONES DE DIAMANTE INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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SENTADILLAS CONVENCIONALES INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 12 REPS @ 60% MAX REP SET 2 = 12 REPS @ 60% MAX REP SET 3 = 12 REPS @ 65% MAX REP SET 4 = 12 REPS @ 65% MAX REP |
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SENTADILLAS CON TEMPO DE 3 SEGUNDOS INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 6 REPS @ 50% |
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ZANCADAS CON MANCUERNA (HACIA ADELANTE) INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS @ Peso Moderado |
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RDLS (Deadlift con piernas rectas) con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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EJERCICIOS DE PANTORRILLAS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
Semana 3
Dia 1
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Press con barra en posición de pie y sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 1-3 = 10 REPS @ 40% |
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Curl alternando sentado con press INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado |
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Elevación lateral de mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado REP MAXIMA % or PESO - Peso Moderado |
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Elevación frontal con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
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Curls con barra INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO
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Curls martillo con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Remo inclinado con agarre prono INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Remo con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 6 REPS @ 60% |
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Remo con sello INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Dominadas con agarre ancho INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS (puede ser con ayuda) |
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Flexiones de mentón INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES SETS 1-2 = 10 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANA CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Aplastamientos de cráneo con barra INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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VOLADORES PLANOS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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FLEXIONES DE DIAMANTE INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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SENTADILLAS CONVENCIONALES INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 12 REPS @ 60% MAX REP SET 2 = 12 REPS @ 60% MAX REP SET 3 = 12 REPS @ 65% MAX REP SET 4 = 12 REPS @ 65% MAX REP |
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SENTADILLAS CON TEMPO DE 3 SEGUNDOS INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 6 REPS @ 50% |
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ZANCADAS CON MANCUERNA (HACIA ADELANTE) INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS @ Peso Moderado |
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RDLS (Deadlift con piernas rectas) con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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EJERCICIOS DE PANTORRILLAS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
Semana 4
Dia 1
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Press con barra en posición de pie y sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 1-3 = 10 REPS @ 40% |
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Curl alternando sentado con press INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS POR BRAZO @ Peso Moderado |
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Elevación lateral de mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado REP MAXIMA % or PESO - Peso Moderado |
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Elevación frontal con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
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Curls con barra INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 12 REPS CADA BRASO @ PESO MODERADO
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Curls martillo con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado |
Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Remo inclinado con agarre prono INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Remo con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 6 REPS @ 60% |
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Remo con sello INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Dominadas con agarre ancho INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS (puede ser con ayuda) |
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Flexiones de mentón INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES SETS 1-2 = 10 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANA CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Aplastamientos de cráneo con barra INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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VOLADORES PLANOS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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FLEXIONES DE DIAMANTE INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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SENTADILLAS CONVENCIONALES INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 12 REPS @ 60% MAX REP SET 2 = 12 REPS @ 60% MAX REP SET 3 = 12 REPS @ 65% MAX REP SET 4 = 12 REPS @ 65% MAX REP |
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SENTADILLAS CON TEMPO DE 3 SEGUNDOS INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 6 REPS @ 50% |
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ZANCADAS CON MANCUERNA (HACIA ADELANTE) INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 10 REPS @ Peso Moderado |
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RDLS (Deadlift con piernas rectas) con mancuerna INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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EJERCICIOS DE PANTORRILLAS CON MANCUERNA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
Mes 2
Semana 1
Dia 1
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Presión con mancuernas sentado sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 4 = 10 REPS @ Peso Moderado |
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Limpieza colgando a presión INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 2 = 12 REPS @ 30% |
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Elevación lateral con mancuernas de lado INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado MAX REP % or WT - Peso Moderado |
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Hombros posteriores inclinado hacia adelante INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 3 = 20 REPS @ Peso Moderado |
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Curl de mancuerna alterno INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 20 REPS EACH ARM @ Peso Moderado |
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Curl de barra con agarre inverso INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 12 REPS @ Peso Moderado
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Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Deadlifts con pausa INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SET 1 = 6 REPS @ 50% MAX REP SET 2 = 6 REPS @ 50% MAX REP SET 3 = 6 REPS @ 50% MAX REP |
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Remos inclinados con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Pullovers con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
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Remos con peso corporal (acostado debajo) INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANO CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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BARRA DE CRÁNEO TRITURADORA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Planchas de voladores con mancuernas en posición plana INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS SETS 1-3 = 12 REPS @ Peso Moderado |
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PUSH UPS DE DIAMANTE NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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Sentadillas Frontales INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES. SET 1 = 8 REPS @ 45% MAX REP SET 2 = 8 REPS @ 45% MAX REP SET 3 = 8 REPS @ 50% MAX REP SET 4 = 8 REPS @ 50% MAX REP |
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Sentadillas con pesa en mano INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES SET 1 = 12 REPS @ Peso Moderado SET 2 = 12 REPS @ Peso Moderado SET 3 = 12 REPS @ Peso Moderado |
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BARRA DE LUNGE HACIA ADELANTE INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
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BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
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BARRA DE CALVAS INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
Semana 2
Dia 1
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Presión con mancuernas sentado sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 4 = 10 REPS @ Peso Moderado |
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Limpieza colgando a presión INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 2 = 12 REPS @ 30% |
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Elevación lateral con mancuernas de lado INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado MAX REP % or WT - Peso Moderado |
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Hombros posteriores inclinado hacia adelante INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 3 = 20 REPS @ Peso Moderado |
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Curl de mancuerna alterno INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 20 REPS EACH ARM @ Peso Moderado |
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Curl de barra con agarre inverso INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 12 REPS @ Peso Moderado
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Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Deadlifts con pausa INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SET 1 = 6 REPS @ 50% MAX REP SET 2 = 6 REPS @ 50% MAX REP SET 3 = 6 REPS @ 50% MAX REP |
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Remos inclinados con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Pullovers con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
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Remos con peso corporal (acostado debajo) INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANO CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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BARRA DE CRÁNEO TRITURADORA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Planchas de voladores con mancuernas en posición plana INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS SETS 1-3 = 12 REPS @ Peso Moderado |
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PUSH UPS DE DIAMANTE NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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Sentadillas Frontales INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES. SET 1 = 8 REPS @ 45% MAX REP SET 2 = 8 REPS @ 45% MAX REP SET 3 = 8 REPS @ 50% MAX REP SET 4 = 8 REPS @ 50% MAX REP |
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Sentadillas con pesa en mano INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES SET 1 = 12 REPS @ Peso Moderado SET 2 = 12 REPS @ Peso Moderado SET 3 = 12 REPS @ Peso Moderado |
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BARRA DE LUNGE HACIA ADELANTE INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
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BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
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BARRA DE CALVAS INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
Semana 3
Dia 1
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Presión con mancuernas sentado sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 4 = 10 REPS @ Peso Moderado |
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Limpieza colgando a presión INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 2 = 12 REPS @ 30% |
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Elevación lateral con mancuernas de lado INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado MAX REP % or WT - Peso Moderado |
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Hombros posteriores inclinado hacia adelante INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 3 = 20 REPS @ Peso Moderado |
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Curl de mancuerna alterno INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 20 REPS EACH ARM @ Peso Moderado |
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Curl de barra con agarre inverso INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 12 REPS @ Peso Moderado
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Dia 2
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Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
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Deadlifts con pausa INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SET 1 = 6 REPS @ 50% MAX REP SET 2 = 6 REPS @ 50% MAX REP SET 3 = 6 REPS @ 50% MAX REP |
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Remos inclinados con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Pullovers con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
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Remos con peso corporal (acostado debajo) INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS (puede ser con ayuda) |
Dia 3
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SERIES DE BANCO PLANO CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
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SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
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PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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BARRA DE CRÁNEO TRITURADORA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
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Planchas de voladores con mancuernas en posición plana INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS SETS 1-3 = 12 REPS @ Peso Moderado |
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PUSH UPS DE DIAMANTE NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
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Sentadillas Frontales INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES. SET 1 = 8 REPS @ 45% MAX REP SET 2 = 8 REPS @ 45% MAX REP SET 3 = 8 REPS @ 50% MAX REP SET 4 = 8 REPS @ 50% MAX REP |
|
Sentadillas con pesa en mano INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES SET 1 = 12 REPS @ Peso Moderado SET 2 = 12 REPS @ Peso Moderado SET 3 = 12 REPS @ Peso Moderado |
|
BARRA DE LUNGE HACIA ADELANTE INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
|
BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
|
BARRA DE CALVAS INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
Semana 4
Dia 1
|
Presión con mancuernas sentado sobre la cabeza INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 4 = 10 REPS @ Peso Moderado |
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Limpieza colgando a presión INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SETS 2 = 12 REPS @ 30% |
|
Elevación lateral con mancuernas de lado INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS @ Peso Moderado MAX REP % or WT - Peso Moderado |
|
Hombros posteriores inclinado hacia adelante INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 3 = 20 REPS @ Peso Moderado |
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Curl de mancuerna alterno INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 20 REPS EACH ARM @ Peso Moderado |
|
Curl de barra con agarre inverso INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SETS 3 = 12 REPS @ Peso Moderado
|
Dia 2
|
Deadlift con barra recta INTERVALO DE DESCANSO = 3 MINUTOS 30 SEGUNDOS ENTRE SERIES. SET 1 = 8 REPS @ 55% MAX REP SET 2 = 8 REPS @ 55% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
|
Deadlifts con pausa INTERVALO DE DESCANSO = 3 MINUTOS ENTRE SERIES. SET 1 = 6 REPS @ 50% MAX REP SET 2 = 6 REPS @ 50% MAX REP SET 3 = 6 REPS @ 50% MAX REP |
|
Remos inclinados con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-4 = 12 REPS @ Peso Moderado |
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Pullovers con mancuernas INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
|
Remos con peso corporal (acostado debajo) INTERVALO DE DESCANSO = 2 MINUTOS 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 20 REPS (puede ser con ayuda) |
Dia 3
|
SERIES DE BANCO PLANO CON BARRA INTERVALO DE DESCANSO = 2 MINUTOS 45 SEGUNDOS ENTRE SERIES. SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
SERIES DE BANCO INCLINADO INTERVALO DE DESCANSO = 2 MINUTOS ENTRE SERIES. SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
PRESIONES DE PISO CON BARRA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
|
BARRA DE CRÁNEO TRITURADORA INTERVALO DE DESCANSO = 1 MINUTO 30 SEGUNDOS ENTRE SERIES. SETS 1-3 = 12 REPS @ Peso Moderado |
|
Planchas de voladores con mancuernas en posición plana INTERVALO DE DESCANSO = 1 MIN 30 SEG BETWEEN SETS SETS 1-3 = 12 REPS @ Peso Moderado |
|
PUSH UPS DE DIAMANTE NTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 15 REPS @ Peso Moderado |
Dia 4
|
Sentadillas Frontales INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES. SET 1 = 8 REPS @ 45% MAX REP SET 2 = 8 REPS @ 45% MAX REP SET 3 = 8 REPS @ 50% MAX REP SET 4 = 8 REPS @ 50% MAX REP |
|
Sentadillas con pesa en mano INTERVALO DE DESCANSO = 2 MIN 30 SEG ENTRE SERIES SET 1 = 12 REPS @ Peso Moderado SET 2 = 12 REPS @ Peso Moderado SET 3 = 12 REPS @ Peso Moderado |
|
BARRA DE LUNGE HACIA ADELANTE INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
|
BARRA DE PESAS DE EXTENSIONES DE PANTORRILLA CON MANOS EN PRONACIÓN INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES. SETS 1-3 = 15 REPS @ Peso Moderado |
|
BARRA DE CALVAS INTERVALO DE DESCANSO = 1 MIN 30 SEG ENTRE SERIES SETS 1-3 = 10 REPS @ Peso Moderado |
Mes 3
Semana 1
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 4 = 10 REPS @ Moderate Weight |
|
Seated Alternating Curl to Press REST INTERVAL = 2MIN 30sec BETWEEN SETS SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Front Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Barbell Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Spider Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 60% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
|
Overhand Grip Bent Over Row REST INTERVAL = 2MIN 30 SEC BETWEEN SETS SET 1-4 = 12 REPS @ 50% Moderate Weight |
|
Dumbell Pullovers REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
Pull Ups Wide Grip REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS (can be assisted) |
|
Commando Pull Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-2 = 10 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
CONVENTIONAL SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 10 REPS @ 65% MAX REP SET 2 = 8 REPS @ 70% MAX REP SET 3 = 8 REPS @ 70% MAX REP SET 4 = 8 REPS @ 75% MAX REP |
|
BOX SQUATS REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS SET 1 = 4 REPS @ 75% MAX REP SET 2 = 4 REPS @ 75% MAX REP |
|
NARROW STANCE SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1= 10 REPS @ 55% MAX REP SET 2 = 10 REPS @ 55% MAX REP SET 3 = 10 REPS @ 55% MAX REP |
|
DUMBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN BETWEEN SETS SETS 1-3 = 15 REPS @ Body Weight |
|
DUMBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 2
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 4 = 10 REPS @ Moderate Weight |
|
Seated Alternating Curl to Press REST INTERVAL = 2MIN 30sec BETWEEN SETS SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Front Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Barbell Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Spider Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 60% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
|
Overhand Grip Bent Over Row REST INTERVAL = 2MIN 30 SEC BETWEEN SETS SET 1-4 = 12 REPS @ 50% Moderate Weight |
|
Dumbell Pullovers REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
Pull Ups Wide Grip REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS (can be assisted) |
|
Commando Pull Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-2 = 10 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
CONVENTIONAL SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 10 REPS @ 65% MAX REP SET 2 = 8 REPS @ 70% MAX REP SET 3 = 8 REPS @ 70% MAX REP SET 4 = 8 REPS @ 75% MAX REP |
|
BOX SQUATS REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS SET 1 = 4 REPS @ 75% MAX REP SET 2 = 4 REPS @ 75% MAX REP |
|
NARROW STANCE SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1= 10 REPS @ 55% MAX REP SET 2 = 10 REPS @ 55% MAX REP SET 3 = 10 REPS @ 55% MAX REP |
|
DUMBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN BETWEEN SETS SETS 1-3 = 15 REPS @ Body Weight |
|
DUMBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 3
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 4 = 10 REPS @ Moderate Weight |
|
Seated Alternating Curl to Press REST INTERVAL = 2MIN 30sec BETWEEN SETS SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Front Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Barbell Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Spider Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 60% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
|
Overhand Grip Bent Over Row REST INTERVAL = 2MIN 30 SEC BETWEEN SETS SET 1-4 = 12 REPS @ 50% Moderate Weight |
|
Dumbell Pullovers REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
Pull Ups Wide Grip REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS (can be assisted) |
|
Commando Pull Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-2 = 10 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
CONVENTIONAL SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 10 REPS @ 65% MAX REP SET 2 = 8 REPS @ 70% MAX REP SET 3 = 8 REPS @ 70% MAX REP SET 4 = 8 REPS @ 75% MAX REP |
|
BOX SQUATS REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS SET 1 = 4 REPS @ 75% MAX REP SET 2 = 4 REPS @ 75% MAX REP |
|
NARROW STANCE SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1= 10 REPS @ 55% MAX REP SET 2 = 10 REPS @ 55% MAX REP SET 3 = 10 REPS @ 55% MAX REP |
|
DUMBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN BETWEEN SETS SETS 1-3 = 15 REPS @ Body Weight |
|
DUMBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 4
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 4 = 10 REPS @ Moderate Weight |
|
Seated Alternating Curl to Press REST INTERVAL = 2MIN 30sec BETWEEN SETS SETS 1-3 = 15 REPS EACH ARM @ Moderate Weight |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Front Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Barbell Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Spider Curls REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 20 REPS EACH ARM @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 60% MAX REP SET 3 = 6 REPS @ 60% MAX REP SET 4 = 6 REPS @ 60% MAX REP |
|
Overhand Grip Bent Over Row REST INTERVAL = 2MIN 30 SEC BETWEEN SETS SET 1-4 = 12 REPS @ 50% Moderate Weight |
|
Dumbell Pullovers REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
Pull Ups Wide Grip REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS (can be assisted) |
|
Commando Pull Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-2 = 10 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
CONVENTIONAL SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 10 REPS @ 65% MAX REP SET 2 = 8 REPS @ 70% MAX REP SET 3 = 8 REPS @ 70% MAX REP SET 4 = 8 REPS @ 75% MAX REP |
|
BOX SQUATS REST INTERVAL = 3 MIN 30 SEC BETWEEN SETS SET 1 = 4 REPS @ 75% MAX REP SET 2 = 4 REPS @ 75% MAX REP |
|
NARROW STANCE SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1= 10 REPS @ 55% MAX REP SET 2 = 10 REPS @ 55% MAX REP SET 3 = 10 REPS @ 55% MAX REP |
|
DUMBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN BETWEEN SETS SETS 1-3 = 15 REPS @ Body Weight |
|
DUMBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Mes 4
Semana 1
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 2
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 3
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 4
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Mes 5
Semana 1
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 2
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 3
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
Semana 4
Day 1
|
Seated Overhead Dumbell Press REST INTERVAL = 3MIN BETWEEN SETS SETS 1-4 = 10 REPS @ Moderate Weight |
|
Hang Clean to Press REST INTERVAL = 3MIN BETWEEN SETS SETS 2 = 12 REPS @ 30% |
|
Side Lateral Dumbell Raise REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS @ Moderate Weight MAX REP % or WT - Moderate Weight |
|
Bent Over Rear Delts REST INTERVAL = 1MIN 30SEC BETWEEN SETS SETS 3 = 20 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
Reverse Grip Barbell Curl REST INTERVAL = 2MIN BETWEEN SETS SETS 3 = 12 REPS @ Moderate Weight |
Day 2
|
Deadlift Straight Bar REST INTERVAL = 3MIN 30SEC BETWEEN SETS SET 1 = 8 REPS @ 60% MAX REP SET 2 = 8 REPS @ 65% MAX REP SET 3 = 6 REPS @ 65% MAX REP SET 4 = 6 REPS @ 70% MAX REP |
|
Pause Deadlifts REST INTERVAL = 3MIN BETWEEN SETS SET 1 = 6 REPS @ 55% MAX REP SET 2 = 6 REPS @ 55% MAX REP SET 3 = 6 REPS @ 55% MAX REP |
|
Seal Row REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-4 = 20 REPS @ Moderate Weight |
|
Chin Ups REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 10 REPS @ (can be assisted) |
|
Body Weight Rows (Lay under) REST INTERVAL = 2MIN 30SEC BETWEEN SETS SETS 1-3 = 20 REPS (can be assisted) |
Day 3
|
FLAT BENCH BAR SETS REST INTERVAL = 2 MIN 45 SEC BETWEEN SETS SET 1 = 10 REPS @ 60% MAX REP SET 2 = 10 REPS @ 60% MAX REP SET 3 = 10 REPS @ 65% MAX REP SET 4 = 10 REPS @ 65% MAX REP |
|
INCLINE BENCH SETS REST INTERVAL = 2 MIN BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 8 REPS @ 55% MAX REP SET 4 = 8 REPS @ 55% MAX REP |
|
BARBELL FLOOR PRESSES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
BARBELL SKULL CRUSHERS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
FLAT DUMBELL FLYS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 12 REPS @ Moderate Weight |
|
DIAMOND PUSHUPS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
Day 4
|
FRONT SQUATS REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 8 REPS @ 50% MAX REP SET 2 = 8 REPS @ 50% MAX REP SET 3 = 6 REPS @ 55% MAX REP SET 4 = 6 REPS @ 55% MAX REP |
|
DUMBELL GOBLET SQUAT REST INTERVAL = 2 MIN 30 SEC BETWEEN SETS SET 1 = 20REPS @ MODERATE WEIGHT SET 2 = 20 REPS @ MODERATE WEIGHT |
|
BARBELL LUNGES (FORWARD) REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
|
BARBELL RDLS REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 15 REPS @ Moderate Weight |
|
BARBELL CALVES REST INTERVAL = 1 MIN 30 SEC BETWEEN SETS SETS 1-3 = 10 REPS @ Moderate Weight |
