Phase 1: Weeks 1 and 2

TRAINING 1: MONDAY AND THURSDAY (BETWEEN

Muscle group Exercises
Incline bar press
Chest Dumbbell bench press
Pulley crosses
Dumbbell shoulder press
Shoulders Dumbbell rowing upward
Lateral raise
Trapezes Dumbbell Shrug
Bench press, narrow grip
Triceps
Funds between banks
The last series must be done in descending order.
TRAINING 2: WEDNESDAY
Muscle group Exercises
Inclined Press
Quadriceps
Leg Extensions
Lying Femoral
Femoral
Romanian Deadlift with Dumbbells
Elevations on machine
Twin
Twin in press
The last series must be done in descending order.
TRAINING 3: TUESDAY AND FRIDAY (BETWEEN
Muscle group Exercises
Rowing with Bar
Back Pull-ups
One-arm Dumbbell Row
Bar Curl
Biceps Incline dumbbell curl
Sco Banktwith bar W
Forearms Wrist curls with dumbbell
The last series must be performed in descending order.
2
THRUST TRAINING
Series Repeticiones Descanso
4 6-7* 2-3 min
4 6-7* 2-3 minutes

3 6-7* 2-3 min

3 6-7* 2-3 min
3 6-7* 2-3 min
3 6-7* 2-3 min
3 6-7* 2-3 min
3 6-7* 2-3 min
3 6-7* 2-3 min

Lower Train
Series Repeticiones Descanso
4 6-7* 2-3 min
4 6-7* 2-3 min
4 6-7* 2-3 minutes

4 6-7* 2-3 min

3 6-7* 2-3 min
3 6-7* 2-3 minutes

TRACTIVE TRAINING
Series {"Repeticiones":"Repetitions","Descanso":"Rest"}

4 6-7* 2-3 minutes

4 6-7* 2-3 minutes

4 6-7* 2-3 minutes

4 6-7* 2-3 minutes

3 6-7* 2-3 minutes

3 6-7* 2-3 min

3 6-7* 2-3 minutes
 Phase 1: Weeks 3 and 4
ENTRENAMIENTO 1: LUNES Y JUEVES (ENTREN
Muscle group Exercises
Bench press with barbell

Chest
Declined press on Smith machine
Incline dumbbell press
Barbell military press

Shoulders
Standing dumbbell press
Barbell chin pull
Trapezoids Barbell Shrugs
Bench press, narrow grip
Triceps
Funds between banks, wide grip

TRAINING 2: WEDNESDAY
Muscle group Exercises
Squat
Quadriceps
Horizontal press
Romanian Deadlift
Femoral
Leg press machine seated
Twin on the machine sitting
Twin
Twin on standing machine

TRAINING 3: TUESDAY AND FRIDAY (BETWEEN

Muscle group Exercises
Rowing with a Bar

Back
Chest pull, reverse grip
Seated pulley rowing
Bar Curl
 Biceps
Curl in the seatHello

Sco Banktwith W bar

Forearms Seated wrist curl
4
TRACTION BIRTH
Series Repeticiones Descanso
4 Three to five 2-3 min
1 25 2-3 min
4 4-6 2-3 min
3 4-6 2-3 minutes

4 3-5 2-3 min

1 25 2-3 min
3 4-6 2-3 min
3 4-6 2-3 min
3 4-6 2-3 min
4 3-5 2-3 minutes

1 25 2-3 min
3 6-8 2-3 min

(Lower Train)
Series Repetitions Rest
4 3-5 2-3 min
1 25 2-3 min
4 4-6 2-3 min
4 3-5 2-3 min
1 25 2-3 min
4 4-6 2-3 minutes

4 3-5 2-3 min

1 25 2-3 min
3 6-8 2-3 min

TRACTION TRAINING
Series Repetitions Rest
4 3-5 2-3 min
1 25 2-3 minutes

4 4-6 2-3 minutes

4 4-6 2-3 min

4 3-5 2-3 min
1 25 2-3 min
3 4-6 2-3 min
3 4-6 2-3 min
3 4-6 2-3 minutes
 Phase 2: Weeks 5 and 6
TRAINING 1: MONDAY AND
Muscle group Exercises
Incline bar press
Chest Dumbbell flyes
Crosses in pulley
Wide grip pull-ups
Back Dumbbell row
Front pulls

TRAINING 2: WEDNESDAY
Muscle group Exercises
Inclined press
Quadriceps
Leg extensions
Romanian deadlift with dumbbell
Femoral and GlutealLying femoral
Dumbbell lunges
Elevations on machine
Twin
Press twin

TRAINING 3: TUESDAY AND

Muscle group Exercises
Barbell overhead press
Shoulders Lateral raise with dumbbell
Birds
Trapezoid Shrinking in muletpower
Narrow grip bench press
Triceps French press
Pulley hoisting
Bar curl
Biceps Z-bar preacher curl
Concentrated curl
Wrist curl
Forearms
Reverse wrist curl, standing
6
AND THURSDAY
Series Repetitions Rest
4 8-10 2 min
4 15-20 2 min
4 25-30 2 min
4 Until the ruling 2-3 min
4 15-20 2 min
4 25-30 2 min

Lower Train
Series Rest Repetitions
4 8-10 2 min
3 15-20 2 min
4 8-10 2 min
3 15-20 2 min
3 8-10 2 min
4 8-10 2 min
3 15-20 2 min

And Friday
Series Repetitions Rest
4 8-10 2 min
3 15-20 2 min
3 25-30 2 min
4 15-20 2 min
3 8-10 2 min
3 15-20 2 min
3 25-30 2 min
3 8-10 2 min
3 15-20 2 min
3 25-30 2 min
2 15-20 1-2 min
2 25-30 1-2 min
 Phase 2: Weeks 7 and 8
TRAINING 1: MONDAY AND
Muscle group Exercises
Incline Dumbbell Flyes
Chest Inclined dumbbell press
Barbell bench press
Jalon to the chest
Back Pull-ups
Barbell rowing

TRAINING 2: WED
Muscle group Exercises
Quadriceps and Vertical (or inclined) press
Gluteus Squat
Leg extension machine
Femoral
Romanian deadlift
Twin in a sitting machine
Twin
Twin on standing machine

TRAINING 3: TUESDAY AND

Muscle group Exercises
Lateral raise on pulley
Shoulders Dumbbell shoulder press
Press on the head in muletpower
Trapezium Dumbbell Shrugs
French press
Triceps Funds between banks
Close grip bench press
Concentrated curl on pulley
Biceps Dumbbell curl on an inclined bench
Bar curl
8
AND THURSDAY
Series {"Repeticiones":"Repetitions","Descanso":"Rest"}

4 8-10 2 min
4 15-20 2 min
4 25-30 2 min
4 8-10 2 min
4 15-20 2 min
4 25-30 2 min

COLES
Series Repeticiones Descanso
4 8-10 2 min
4 15-20 2 min
4 8-10 2 min
4 15-20 2 min
4 8-10 2 min
4 15-20 2 min

And Friday
Series Repeticiones Descanso
3 8-10 2 min
3 15-20 2 min
3 25-30 2 min
3 25-30 2 min
3 8-10 2 min
3 15-20 2 min
3 25-30 2 min
3 8-10 2 min
3 15-20 2 min
3 25-30 2 min
 Phase 3: Weeks 9 and
TRAINING 1: L
Muscle group Exercises
Triseries
Inclined press on multpower
Chest
Dumbbell bench press
Crosses on pulley

TRAINING 2: MA
Muscle group Exercises
Triseries
Dumbbell press over the head
Shoulders
Lateral raises with dumbbells
Birds
Triseries
Shrinks in multpower
Trapezium
Shrugs on multpower (behind the back)
Dumbbell Shrugs

TRAINING 3: SHIT
Muscle group Exercises
Triseries
Squat in multipower
Quadriceps
Dumbbell lunges
Extensions on machines
Triseries
Leg curl on machine lying down
Femoral
Romanian deadlift with dumbbells
Leg extension on seated machine

Triseries
Leg raises on a machine
Twins
Elevations on machinetby donkey
Seated machine raises

TRAINING 4: JU
Muscle group Exercises
 Triseries
Seated pulley rowing
Back
Pull-ups
Chest pulls

TRAINING 5: FRI
Muscle group Exercises
Triseries
Close grip bench press
Triceps
Dumbbell overhead extension sitting
Pulley hitch with rope
Triseries
Bar Curl
Biceps
Seated incline curl
Concentration curl on pulley
Triseries
Standing inverted curl
Forearms
Standing wrist curl
Wrist curl with foot inversion
 10
MONDAY
Series Repetitions Rest
5 2 min between triseries
6
12
25

ARTS
Series Repetitions Rest
4 2 min between triseries
6
12
25
2 2 min between tri-series
6 2 min
12 2 min
25 2 min

RCOLES
Series Repetitions Rest
4 2 min between tri-series
6 2 min
12
25
4 2 min between triseries
6
12
25
4 2 min between triseries
6
12
25

THURSDAY
Series Repetitions Rest
 5 2 min between triseries
6
12
25

ERNES
Series Repetitions Rest
3 2 min between triseries
6 2 min
12
25
3 2 min between triseries
6
12
25
2 2 min between triseries
6
12
25
 Phase 3: Weeks 11 and
TRAINING 1: L
Muscle group Exercises
Gigantes Series
Openings in machines
Chest Crosses in pulley
Incline dumbbell press
Inclined press in muletpower

TRAINING 2: MA
Muscle group Exercises
Giants Series
Chest pulls
Back Sitting pulley row
Pull-ups
Rowing on a machine

TRAINING 3: WED
Muscle group Exercises
Giants Series
Extensions on machines
Quadriceps Dumbbell lunges
Press
Squat on multipower
Triseries
Seated leg press
Femoral
Leg Extension on Lying Machine
Romanian deadlift with dumbbells
Triseries
Seated machine elevations
Twins
Twin in press
Elevations on machinetpoor donkey

TRAINING 4: JU
Muscle group Exercises
Giants Series
 Lateral raise on pulley
Shoulders Birds
Chin ups on multi power
Press on the head in muletpower

TRAINING 5: FRI
Muscle group Exercises
Gigantes Series
Head extension on pulleys (ropes)
Triceps Pulley jig with rope
Extension with a tilted bar
Bench press on multpower with narrow grip
Gigantes Series
Concentrated curl
Biceps Curl on pulley
Barbell preacher curl
Barbell curl
Giants Series
Seated pronated wrist curl
Forearms Standing pronated wrist curl
Wrist curl
Reverse curl with bar
and 12
MONDAY
Series Repetitions Rest
5 2 minutes between triseries

30
20
10
5

ARTS
Series Repetitions Rest
4 2 min between series
30
20
10
5

RCOLES
Series Repetitions Rest
3 2 minutes between triseries

30 2 min
20
10
5
3 2 min between tri-series
25
12
6
3 2 min between triseries
30
20
10

THURSDAY
Series Repetitions Rest
3 2 min between triseries
 30
20
10
5

ERNES
Series Repetitions Rest
3 2 min between triseries
30 2 min
20
10
5
3 2 min between triseries
30
20
10
5
2 2 minutes between triseries

30
20
10
5