PROGRAMA DE CULTURISMO DE LA VIEJA ESCUELA (OSB) – SEMANAS 1-6
6 SEMANAs30 DÍAs213 MOVIMIENTOSLISTO
UNA CAMPAÑA DE DOLOR PREEMPAQUETADA. HAZ SPEEDRUN DE TUS GANANCIAS.
SEMANA 1
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Banca Inclinado V·18 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Apertura V·11 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Cruce en Polea V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Bíceps V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inclinado V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Concentración V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 9 | 54 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Peso Muerto V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Piernas V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Piernas V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Muñeca V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 6 | 36 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Remo al Mentón V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación Lateral V·45 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón a la Cara V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones de Pie V·08 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones Sentado V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Cadera V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 8 | 48 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·30 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·31 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón con Brazos Rectos V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Tríceps V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps Supino V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 7 | 42 REPS |
SEMANA 2
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 3 | 10 |
| Press de Pecho V·17 | 3 | 10 |
| Press de Banca Inclinado V·18 | 3 | 10 |
| Apertura V·11 | 3 | 10 |
| Cruce en Polea V·03 | 3 | 10 |
| Crunch Inverso V·01 | 3 | 10 |
| Encogimiento V·13 | 3 | 10 |
| Extensión Oblicua en Polea V·02 | 3 | 10 |
| Leñador V·02 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 27 | 270 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·12 | 3 | 10 |
| Remo V·59 | 3 | 10 |
| Jalón al Pecho V·30 | 3 | 10 |
| Jalón al Pecho V·37 | 3 | 10 |
| Jalón con Brazos Rectos V·04 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 15 | 150 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla Frontal V·04 | 3 | 10 |
| Extensión de Piernas V·04 | 3 | 10 |
| Sentadilla Hack V·04 | 3 | 10 |
| Peso Muerto Rumano V·03 | 3 | 10 |
| Zancada Frontal V·06 | 3 | 10 |
| Elevación de Talones en Press de Piernas V·04 | 3 | 10 |
| Elevación de Talones Sentado V·06 | 3 | 10 |
| Elevación de Talones de Pie V·08 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 240 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·01 | 3 | 10 |
| Remo al Mentón V·14 | 3 | 10 |
| Elevación Lateral V·45 | 3 | 10 |
| Elevación Frontal V·41 | 3 | 10 |
| Apertura de Deltoides Posterior V·03 | 3 | 10 |
| Encogimiento de Hombros tras la Espalda V·02 | 3 | 10 |
| Encogimiento de Hombros V·05 | 3 | 10 |
| Empuje con Brazos Rectos en Polea V·03 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 240 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·15 | 3 | 10 |
| Patada de Tríceps V·05 | 3 | 10 |
| Extensión de Tríceps por Encima de la Cabeza V·13 | 3 | 10 |
| Empuje de Tríceps V·05 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 12 | 120 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl Martillo V·03 | 3 | 10 |
| Curl con Mancuerna Inclinado Prono V·01 | 3 | 10 |
| Curl tras la Espalda V·08 | 3 | 10 |
| Curl por Encima de la Cabeza V·14 | 3 | 10 |
| Curl Inverso V·01 | 3 | 10 |
| Curl de Muñeca tras la Espalda V·02 | 3 | 10 |
| Curl de Muñeca Inverso V·03 | 3 | 10 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 21 | 210 REPS |
SEMANA 3
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Banca Inclinado V·18 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Apertura V·11 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Cruce en Polea V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Bíceps V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inclinado V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Concentración V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 9 | 54 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Peso Muerto V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Piernas V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Piernas V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Muñeca V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 6 | 36 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Remo al Mentón V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación Lateral V·45 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón a la Cara V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones de Pie V·08 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones Sentado V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Cadera V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 8 | 48 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·30 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·31 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón con Brazos Rectos V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Tríceps V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps Supino V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 7 | 42 REPS |
SEMANA 4
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 3 | 15 |
| Press de Pecho V·17 | 3 | 15 |
| Press de Banca Inclinado V·18 | 3 | 15 |
| Apertura V·11 | 3 | 15 |
| Cruce en Polea V·03 | 3 | 15 |
| Crunch Inverso V·01 | 3 | 15 |
| Encogimiento V·13 | 3 | 15 |
| Extensión Oblicua en Polea V·02 | 3 | 15 |
| Leñador V·02 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 27 | 405 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·12 | 3 | 15 |
| Remo V·59 | 3 | 15 |
| Jalón al Pecho V·30 | 3 | 15 |
| Jalón al Pecho V·37 | 3 | 15 |
| Jalón con Brazos Rectos V·04 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 15 | 225 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla Frontal V·04 | 3 | 15 |
| Extensión de Piernas V·04 | 3 | 15 |
| Sentadilla Hack V·04 | 3 | 15 |
| Peso Muerto Rumano V·03 | 3 | 15 |
| Zancada Frontal V·06 | 3 | 15 |
| Elevación de Talones en Press de Piernas V·04 | 3 | 15 |
| Elevación de Talones Sentado V·06 | 3 | 15 |
| Elevación de Talones de Pie V·08 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 360 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·01 | 3 | 15 |
| Remo al Mentón V·14 | 3 | 15 |
| Elevación Lateral V·45 | 3 | 15 |
| Elevación Frontal V·41 | 3 | 15 |
| Apertura de Deltoides Posterior V·03 | 3 | 15 |
| Encogimiento de Hombros tras la Espalda V·02 | 3 | 15 |
| Encogimiento de Hombros V·05 | 3 | 15 |
| Empuje con Brazos Rectos en Polea V·03 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 360 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·15 | 3 | 15 |
| Patada de Tríceps V·05 | 3 | 15 |
| Extensión de Tríceps por Encima de la Cabeza V·13 | 3 | 15 |
| Empuje de Tríceps V·05 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 12 | 180 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl Martillo V·03 | 3 | 15 |
| Curl con Mancuerna Inclinado Prono V·01 | 3 | 15 |
| Curl tras la Espalda V·08 | 3 | 15 |
| Curl por Encima de la Cabeza V·14 | 3 | 15 |
| Curl Inverso V·01 | 3 | 15 |
| Curl de Muñeca tras la Espalda V·02 | 3 | 15 |
| Curl de Muñeca Inverso V·03 | 3 | 15 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 21 | 315 REPS |
SEMANA 5
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Banca Inclinado V·18 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Apertura V·11 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Cruce en Polea V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento de Hombros V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Bíceps V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inclinado V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Concentración V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 9 | 54 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Peso Muerto V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Press de Piernas V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Piernas V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl de Muñeca V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Curl Inverso de Antebrazo V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 6 | 36 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Remo al Mentón V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación Lateral V·45 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón a la Cara V·02 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones de Pie V·08 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Elevación de Talones Sentado V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Cadera V·01 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Encogimiento V·03 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 8 | 48 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·05 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·30 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón al Pecho V·31 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Jalón con Brazos Rectos V·04 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Empuje de Tríceps V·10 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps por Encima de la Cabeza V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| Extensión de Tríceps Supino V·06 | 1 | 6 |
| DESCANSO-PAUSA — 2 · To failure | ||
| SERIES DESCENDENTES — 1 · To failure | ||
| DESCANSO-PAUSA — 2 · To failure | ||
| ¡FASE SUPERADA! VOLUMEN TOTAL | 7 | 42 REPS |
SEMANA 6
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·19 | 3 | 20 |
| Press de Pecho V·17 | 3 | 20 |
| Press de Banca Inclinado V·18 | 3 | 20 |
| Apertura V·11 | 3 | 20 |
| Cruce en Polea V·03 | 3 | 20 |
| Crunch Inverso V·01 | 3 | 20 |
| Encogimiento V·13 | 3 | 20 |
| Extensión Oblicua en Polea V·02 | 3 | 20 |
| Leñador V·02 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 27 | 540 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Remo V·12 | 3 | 20 |
| Remo V·59 | 3 | 20 |
| Jalón al Pecho V·30 | 3 | 20 |
| Jalón al Pecho V·37 | 3 | 20 |
| Jalón con Brazos Rectos V·04 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 15 | 300 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Sentadilla Frontal V·04 | 3 | 20 |
| Extensión de Piernas V·04 | 3 | 20 |
| Sentadilla Hack V·04 | 3 | 20 |
| Peso Muerto Rumano V·03 | 3 | 20 |
| Zancada Frontal V·06 | 3 | 20 |
| Elevación de Talones en Press de Piernas V·04 | 3 | 20 |
| Elevación de Talones Sentado V·06 | 3 | 20 |
| Elevación de Talones de Pie V·08 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 480 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Hombros V·01 | 3 | 20 |
| Remo al Mentón V·14 | 3 | 20 |
| Elevación Lateral V·45 | 3 | 20 |
| Elevación Frontal V·41 | 3 | 20 |
| Apertura de Deltoides Posterior V·03 | 3 | 20 |
| Encogimiento de Hombros tras la Espalda V·02 | 3 | 20 |
| Encogimiento de Hombros V·05 | 3 | 20 |
| Empuje con Brazos Rectos en Polea V·03 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 24 | 480 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Press de Pecho V·15 | 3 | 20 |
| Patada de Tríceps V·05 | 3 | 20 |
| Extensión de Tríceps por Encima de la Cabeza V·13 | 3 | 20 |
| Empuje de Tríceps V·05 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 12 | 240 REPS |
| EJERCICIO | SERIES | RANGO DE REPETICIONES |
|---|---|---|
| Curl Martillo V·03 | 3 | 20 |
| Curl con Mancuerna Inclinado Prono V·01 | 3 | 20 |
| Curl tras la Espalda V·08 | 3 | 20 |
| Curl por Encima de la Cabeza V·14 | 3 | 20 |
| Curl Inverso V·01 | 3 | 20 |
| Curl de Muñeca tras la Espalda V·02 | 3 | 20 |
| Curl de Muñeca Inverso V·03 | 3 | 20 |
| ¡FASE SUPERADA! VOLUMEN TOTAL | 21 | 420 REPS |