DIA 1: PECHO-HOMBRO-TRÍCEP
CALENTAMIENTO: SERIES REPS OBJ LINKS:
Elevaciones laterales 2 30 Activar los hombros https://youtube.com/shorts/xyK8UiC-BUw?si=l60Avu9exqHCv9xk
Trabajo de manguito rotador 3 12 Hacer trabajo de movilidad https://youtube.com/shorts/2G_RmOzSgAg?si=m7n_e0Fxoqw6FC_N
Press barra sola 1 20 Calentar las articulaciones del básico
EJERCICIO: SERIES REPS DESCANSO RIR OBJ LINKS:
BENCH PRESS 4 8 a 10 4min 1 Buscar el estiron en las repeticiones, profundidad https://youtu.be/vcBig73ojpE?si=jyv6b8ZLJ87hJbuO
Press inclinado con mancuernas 4 12 3min 1 Ir pesado y buscar tiempo en tensión https://youtube.com/shorts/mdPEoDmMvNE?si=ocJmG1TSEtU_yb1F
Pec flys 4 10 3min 0 Buscar el fallo, busca el dropset en la ultima serie https://youtube.com/shorts/g3T7LsEeDWQ?si=o1Lo2gQLHhvYie_N
Press militar 4 10 2-3min 0 Similar a inclinado, tiempo en tensión https://youtube.com/shorts/PWtkHROaH3Y?si=MJGg2_Uca0k9AkPW
Elevaciones laterales 3 15 2min 0 Aguantar en el peak de la repetición https://youtube.com/shorts/xyK8UiC-BUw?si=l60Avu9exqHCv9xk
Skull crushers 3 10 a 12 2min 0 Cambiar la mecánica, meter mas los codos https://youtube.com/shorts/zR9gty7LUxE?si=Hy63BSmIS_VdSppz
Tricep pushdowns 4 10a 12 3min 0 Fallo https://youtube.com/shorts/1lfuZnNfkQM?si=iCbhRGRxO7rPnO67
DIA 2: ESPALDA - BÍCEP
CALENTAMIENTO: SERIES REPS OBJ LINKS:
Goodmornings 2 15 Reps controladas para activar la zona lumbar https://youtube.com/shorts/7cpldMZjLOs?si=gYlT2UDTCW9OIpCO
Remo con barra 2 20 Reps a un leve tempo para activar bien la espalda
EJERCICIO: SERIES REPS DESCANSO RIR OBJ LINKS:
REMO PENDLAY 4 8-12 4min 1 Explotar la salida https://youtube.com/shorts/IhiF9i9s8NI?si=TRjkVzGRV10n5lzb
Lat pulldown 4 8 a 12 3min 1 Buscar el rango entero, activar todas las fibras https://youtube.com/shorts/0s-pQDGWhGg?si=sbDBs2zA1nSWi770
Unilateral pulldown 4 8 a 12 3min 0 Ir liviano y full aprete en la bajada https://youtube.com/shorts/7NwF2pHGMsg?si=65QjzUBIxlwWa8OG
Hammer curls 3 10 2-3min 0 Brazo extendido a 90 grados (o poco mas) https://youtube.com/shorts/1pTUHKXGaSs?si=i2TedWDfdDbmVY3V
Curl con barra Z 3 15 2min 0 Bombear el bicep https://youtube.com/shorts/lj0Ue9U0Rg8?si=RGtTMcUHoRl7BynE
DIA 3: PIERNA
CALENTAMIENTO: SERIES REPS OBJ LINKS:
Apertura de caderas 2 15 Soltar caderas https://youtube.com/shorts/HngwgIoABFg?si=HKLQyiJfRv4oaT_k
Abductor en máquina 2 15 Busca la tensión https://youtube.com/shorts/LM_NZjWAsSo?si=WlwSdcAMcgVew-Uw
Sentadilla con barra 1 10 Calentar el basico y buscar profundidad
EJERCICIO: SERIES REPS DESCANSO RIR OBJ LINKS:
SQUAT HIGHBAR 5 8 4min 1 Mejorar la forma y generar fuerza https://youtu.be/IBcCVo_BaLY?si=ZkE9mezVosfL6gPC
Extensión de cuadricep 4 8 a 12 3min 1 Apretar arriba https://youtube.com/shorts/fP6uMgfwqOA?si=cH8be5ihkBktjxhm
Curl de femoral sentado 4 15 2:30mins 2 Apreta con una mini pausa en el peak de cada rep https://youtube.com/shorts/7PE3MlvGAts?si=dDB11fdf_gvs9QFq
Elevación de pantorrilla smith 3 10 a 15 2min 0 Apretar arriba y bajar lento https://youtu.be/1lKjFPrYqf0?si=ZjKJOeu8EHB36VF1
Pantorrilla sentado 2 10 2min 0 Buscar el estirón al extender el pie https://youtube.com/shorts/vCOlZ-zk80o?si=6QB2dXbRJcxLgqXH
DIA 5: PECHO-HOMBRO-TRÍCEP
CALENTAMIENTO: SERIES REPS OBJ LINKS:
Elevaciones laterales 2 30 Activar los hombros https://youtube.com/shorts/xyK8UiC-BUw?si=l60Avu9exqHCv9xk
Trabajo de manguito rotador 3 12 Hacer trabajo de movilidad https://youtube.com/shorts/2G_RmOzSgAg?si=m7n_e0Fxoqw6FC_N
Press barra sola 1 20 Calentar las articulaciones del básico
EJERCICIO: SERIES REPS DESCANSO RIR OBJ LINKS:
BENCH PRESS 4 8 a 10 4min 1 Buscar el estiron en las repeticiones, profundidad https://youtu.be/vcBig73ojpE?si=jyv6b8ZLJ87hJbuO
Press inclinado con mancuernas 4 12 3min 1 Ir pesado y buscar tiempo en tensión https://youtube.com/shorts/mdPEoDmMvNE?si=ocJmG1TSEtU_yb1F
Pec flys 4 10 3min 0 Buscar el fallo, busca el dropset en la ultima serie https://youtube.com/shorts/g3T7LsEeDWQ?si=o1Lo2gQLHhvYie_N
Press militar 4 10 2-3min 0 Similar a inclinado, tiempo en tensión https://youtube.com/shorts/PWtkHROaH3Y?si=MJGg2_Uca0k9AkPW
Elevaciones laterales 3 15 2min 0 Aguantar en el peak de la repetición https://youtube.com/shorts/xyK8UiC-BUw?si=l60Avu9exqHCv9xk
Skull crushers 3 10 a 12 2min 0 Cambiar la mecánica, meter mas los codos https://youtube.com/shorts/zR9gty7LUxE?si=Hy63BSmIS_VdSppz
Tricep pushdowns 4 10a 12 3min 0 Fallo https://youtube.com/shorts/1lfuZnNfkQM?si=iCbhRGRxO7rPnO67
DIA 5: ESPALDA - BÍCEP
CALENTAMIENTO: SERIES REPS OBJ LINKS:
Goodmornings 2 15 Reps controladas para activar la zona lumbar https://youtube.com/shorts/7cpldMZjLOs?si=gYlT2UDTCW9OIpCO
Remo con barra 2 20 Reps a un leve tempo para activar bien la espalda
EJERCICIO: SERIES REPS DESCANSO RIR OBJ LINKS:
REMO PENDLAY 4 8-12 4min 1 Explotar la salida https://youtube.com/shorts/IhiF9i9s8NI?si=TRjkVzGRV10n5lzb
Lat pulldown 4 8 a 12 3min 1 Buscar el rango entero, activar todas las fibras https://youtube.com/shorts/0s-pQDGWhGg?si=sbDBs2zA1nSWi770
Unilateral pulldown 4 8 a 12 3min 0 Ir liviano y full aprete en la bajada https://youtube.com/shorts/7NwF2pHGMsg?si=65QjzUBIxlwWa8OG
Hammer curls 3 10 2-3min 0 Brazo extendido a 90 grados (o poco mas) https://youtube.com/shorts/1pTUHKXGaSs?si=i2TedWDfdDbmVY3V
Curl con barra Z 3 15 2min 0 Bombear el bicep https://youtube.com/shorts/lj0Ue9U0Rg8?si=RGtTMcUHoRl7BynE
