Documente Academic
Documente Profesional
Documente Cultură
FUERZA MAXIMA
FRECUENCIA : 3 VECES
PAUSA: 60´´ A 120´´
INTENSIDAD: MEDIA Y MEDIA ALTA,
DURACION: 4 SEMANAS
Combinar sin pausa ejercicios del mismo color
DIA 1: SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
Despegue mas remo 10-10-10-10 10-10-8-8 8-8-6-6 10-10-10-
Cargadas 6-6-6-6 6-6-4-4 4-4-3-3-3 6-6-6-
Despegue 10-10-8-8- 8-8-6-6- 6-6-4-4-4 6-6-6-
Dominadas 6-6-6-6- 8-8-8-8- 10-10-10-10 12-12-12-
Isquiotibiales excéntricos 10-10-10-10 10-10-10-10- 10-10-10-10 10-10-10-
Remo polea 10-10-8-8- 8-8-6-6- 6-6-4-4-4 10-10-10-
Serrucho 12-12-12-12 10-10-10-10 8-8-8-8 8-8-8-
Biceps Barra W 12-12-12-12 10-10-10-10 8-8-8-8 8-8-8-
Biceps barra 12-12-12-12 10-10-10-10 8-8-8-8- 8-8-8-
Antebrazo 1 2 3 1
DIA 2: SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
Estocadas mas hombros 10-10-10-10 10-10-8-8 8-8-6-6 10-10-10-
2 tiempo tijera 6-6-6-6 6-6-4-4 4-4-3-3-3 6-6-6-
Sentadilla 10-10-8-8- 8-8-6-6- 6-6-4-4-4 6-6-6-
Press militar 10-10-8-8- 8-8-6-6- 6-6-4-4-4 6-6-6-
Vuelos laterales en polea 15-15-15-15 12-12-12-12 10-10-10-10- 10-10-10-
Vuelos frontales en polea 15-15-15-15 12-12-12-12 10-10-10-10- 10-10-10-
Trapecio 12-12-12-12 10-10-10-10 8-8-8-8 8-8-8-
Rotadores 15-15-15-15 15-15-15-15 15-15-15-15 15-15-15-
DIA 3 SEMANA 1 SEMANA 2 SEMANA 3 SEMANA 4
Metidas arranque 6-6-6-6 6-6-6-6 6-6-4-4-4 6-6-6-
Arranque 6-6-6-6 6-6-6-6 6-6-4-4-4 6-6-6-
Subidas al banco 8-8-8-8 6-6-6-6 4-4-4-4- 6-6-6-
Aperturas inclinadas 15-15-15-15 12-12-12-12 10-10-10-10- 10-10-10-
Pecho Plano 10-10-8-8- 8-8-6-6- 6-6-4-4-4 6-6-6-
Cuádriceps 1 pie 10-10-8-8 10-10-8-8- 8-8-8-8- 8-8-8-
Pecho agarre estrecho 10-10-8-8- 8-8-6-6- 6-6-4-4-4 6-6-6-
Tríceps la frente 12-12-12-12 10-10-10-10 8-8-8-8 10-10-10-
Tríceps polea 12-12-12-12 10-10-10-10 8-8-8-8 10-10-10-