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LUNES |
BICEPS |
CURLS BARRA Z | 3/12 | 4/10 |
CURLS C/ MANC ALTERNADO | 3/12 | 4/10 |
PREDICADOR | 3/12 | 4/10 |
PECHO |
PRESS BANCA | 3/12 | 2/8 | 2/6 |
PRESS BANCAHORIZONT. | 3/12 | 2/8 | 2/6 |
PRESS BANCA INCLINADO | 3/12 | 2/8 | 2/6 |
CRISTOS MANCUERNAS | 1/20 | 3/15 |
PULL OVER | 3/15 | 3/8 |

MARTES Y VIERNES |
CUADRICEPS |SER | REP |
LEG EXTENSION | 6 | 12 |
MAQ. PRESS | 6 | 10 |
SENTADILLA “SMITH” | 6 | 12 |
DESPLANTES “SMITH” | 5 | 10 |
PANTORRILLA | SER | REP |
COSTURERA | 8 | 10 |ELEVACIONES MAQ. PRESS | 8 | 15 |
ANTEBRAZO | SER | REP |
ENCOG. MUÑEC. BARRA | 6 | 12 |
ENCOG. MUÑEC. POLEA | 6 | 12 |
ENCOG. MUÑEC. C/ MANC. | 6 | 12 |

JUEVES |
ESPALDA |SER | REP |
JALON FRONTAL | 6 | 12 |
JALON TRAS NUCA | 6 | 12 |
DECENDENTES CON POLEA | 4 | 15 |
REMO CON BARRA | 4 | 15 |
TRICEPS | SER | REP |
JALON CON POLEA | 8 | 10|
COPA A DOS MANOS | 6 | 12 |
FONDOS C/ AGARRE CERR. | 6 | 12 |
PRESS FRANCES | 6 | 10 |

MIERCOLES Y SABADO |
HOMBROS | SER | REP |
MAQ. PRESS ELEV FRONTAL | 6 | 12 |MAQ PRESS ELEV TRAS NUCA | 6 | 12 |
PRESS MILITAR CON MANC. | 6 | 12 |
FLYS CON MANC. | 6 | 10 |

MIERCOLES |
FEMORAL | SER | REP |
LEG CURL | 6 | 12 |
PUNTAS ABIERTAS“SMITH” | 6 | 12 |
FONDOS C/ MANC. | 6 | 10 |
PESO MUERTO | 6 | 10 |

SABADO |
TRAPECIO | SER | REP |
ELEVACION MENTON BARRA | 6 | 12 |
JALON POLEA MENTON | 6 | 12 |ENCOG. HOMBROS BARRA | 6 | 12 |
BICEPS |
CURLS BARRA Z | 3/12 | 4/10 |
CURLS C/ MANC ALTERNADO | 3/12 | 4/10 |
PREDICADOR | 3/12 | 4/10 |
POLEA CRUZ ALTA | 3/12 | 4/10 |DIARIO |
ADBOMEN | SER | REP |
ELEVACION RODILLAS | 6 | 15 |
ELEVACION PIERNAS | 6 | 15 |
TWIST | 1 | 200 |
OBLICUOS | 5 | 25 |
LEÑADOR | 5 | 15 |
CRUNCH | 5 | 25 |