LUNES MARTES MIÉRCOLES
ADUCTORES PECHO ESPALDA
CUADRICEP HOMBRO TRAPECIO
FEMORALES TRICEP BICEP
GLUTEO ANTEBRAZO
Maquina de aductores Pres inclinado mancuerna Jalon al pecho cerrado (3
(4 series) (2 series, 1 drop set) series)
Apertura polea (2 series, 1 Jalon a la costilla dorsales
Hack squat (3 series)
drop set) (3 series)
Sentadilla Smith Pres plano mancuerna (2
Remo abierto (3 series)
(3 series) series, 1 drop set)
Pres militar (2 series, 1 drop
Extensiones (3series) Pull over (2 series)
set)
Maquina de femoral Laterales parado polea (3 Encogimiento con maquina
sentado (3 series) drop set) smith (4 series)
Maquina de femoral Laterales sentado Curl de bicep sentado (3
echado (3 series) mancuernas (3 dro set) series)
Deltoide posterior (1 drop Curl de bicep con barra z (3
Peso muerto (3 series)
set) series)
Pres frances polea (2 series,
Hip Thrust (3 series) Martillo parado (3 series)
drop set)
Pres banca cerrado (2 drop
Patada polea (3 series) Sam sulek (3 series)
set)
Curl de bicep invertido con
Jalon unilateral (2 drop set)
barra z (3 series)
JUEVES VIERNES SÁBADO
ADUCTORES PECHO HOMBRO
CUADRICEP TRAPECIO TRICEP
FEMORALES ESPALDA BICEP
GLUTEO ANTEBRAZO
Maquina de aductores Pres inclinado mancuerna Pres militar (2 series, 1
(4 series) (2 series, 1 drop set) drop set)
Apertura polea (2 series, 1 Laterales parado polea (3
Hack squat (3 series)
drop set) drop set)
Sentadilla Smith Pres plano mancuerna (2 Laterales sentado
(3 series) series, 1 drop set) mancuernas (3 dro set)
Encogimiento con maquina Deltoide posterior (1 drop
Extensiones (3series)
smith (4 series) set)
Maquina de femoral Jalon al pecho cerrado (3 Pres frances polea (2
sentado (3 series) series) series, drop set)
Maquina de femoral Jalon a la costilla dorsales Pres banca cerrado (2 drop
echado (3 series) (3 series) set)
Peso muerto (3 series) Remo abierto (3 series) Jalon unilateral (2 drop set)
Curl de bicep sentado (3
Hip Thrust (3 series) Pull over (2 series)
series)
Curl de bicep con barra z (3
Patada polea (3 series)
series)
Martillo parado (3 series)
Sam sulek (3 series)
Curl de bicep invertido con
barra z (3 series)
DOMINGO
SERIRES
EJERCICIOS
1 KG 2 KG
Maquina de aductores
(4 series)
Hack squat (3 series)
Sentadilla Smith
(3 series)
Extensiones (3series)
Maquina de femoral
sentado (3 series)
Maquina de femoral
echado (3 series)
Peso muerto (3 series)
Hip Thrust (3 series)
Patada polea (3 series)
SERIRES
EJERCICIOS
1 KG 2 KG
Jalon al pecho cerrado
(3 series)
Jalon a la costilla dorsales
(3 series)
Remo abierto (3 series)
Pull over (2 series)
Encogimiento con maquina
smith (4 series)
Curl de bicep sentado (3
series)
Curl de bicep con barra z
(3 series)
Martillo parado (3 series)
Sam sulek (3 series)
Curl de bicep invertido
con barra z (3 series)
Curl de bicep invertido
con barra z (3 series)
SERIRES
EJERCICIOS
3 KG 4 KG 1
Pres inclinado mancuerna (2
series, 1 drop set)
Apertura polea (2 series, 1
drop set)
Pres plano mancuerna (2
series, 1 drop set)
Pres militar (2 series, 1
drop set)
Laterales parado polea (3
drop set)
Laterales sentado
mancuernas (3 dro set)
Deltoide posterior (1 drop
set)
Pres frances polea (2 series,
drop set)
Pres banca cerrado (2 drop
set)
Jalon unilateral (2 drop set)
SERIRES
3 KG 4 KG
SERIRES
KG 2 KG 3 KG 4 KG