|
PRIMERA SERIE |
SEGUNDA SERIE |
TERCERA SERIE |
CUARTA SERIE |
QUINTA SERIE |
|
| FECHA |
EJERCICIO |
REPETICIONES |
PESO |
REPETICIONES |
PESO |
REPETICIONES |
PESO |
REPETICIONES |
PESO |
REPETICIONES |
PESO |
DESCANSO |
| 2025-5-5 |
remo horizontal con mancuerna |
16 |
16 |
20 |
16 |
24 |
16 |
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|
R1 |
| 2025-5-5 |
barras en supinacion |
3 |
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| 2025-5-6 |
barras en supinacion |
4 |
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| 2025-5-7 |
barras en supinacion |
4 |
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|
| 2025-5-8 |
barras en supinacion |
4 |
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| 2025-5-9 |
barras en supinacion |
4 |
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| 2025-5-12 |
barras en supinacion |
4 |
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| 2025-5-13 |
barras en supinacion |
5 |
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| 2025-5-14 |
barras en supinacion |
5 |
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| 2025-5-16 |
barras en supinacion |
5 |
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| 2025-5-17 |
barras en supinacion |
5 |
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| 2025-5-17 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
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|
R1 |
| 2025-5-18 |
barras en supinacion |
5 |
|
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| 2025-5-18 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R1 |
| 2025-5-19 |
barras en supinacion |
5 |
|
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|
| 2025-5-19 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
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|
|
R1 |
| 2025-5-20 |
barras en supinacion |
5 |
|
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|
| 2025-5-20 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R1 |
| 2025-5-21 |
barras en supinacion |
5 |
|
|
|
|
|
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|
|
| 2025-5-21 |
curl de biceps alterno sentado |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
|
|
|
|
R1 |
| 2025-5-22 |
barras en supinacion |
6 |
|
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|
| 2025-5-22 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-5-23 |
barras en supinacion |
6 |
|
|
|
|
|
|
|
|
|
|
| 2025-5-23 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-5-26 |
barras en supinacion |
6 |
|
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|
| 2025-5-26 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-5-27 |
barras en supinacion |
6 |
|
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|
| 2025-5-27 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R2 |
| 2025-5-28 |
barras en supinacion |
6 |
|
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|
| 2025-5-29 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R2 |
| 2025-5-30 |
barras en supinacion |
6 |
|
|
|
|
|
|
|
|
|
|
| 2025-5-30 |
press de hombros sentado |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
|
|
|
|
R2 |
| 2025-5-31 |
barras en supinacion |
6 |
|
|
|
|
|
|
|
|
|
|
| 2025-5-31 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R2 |
| 2025-6-2 |
barras en supinacion |
4 |
|
4 |
|
|
|
|
|
|
|
R3 |
| 2025-6-4 |
barras en supinacion |
6 |
|
|
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|
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|
|
| 2025-6-5 |
barras en supinacion |
4 |
|
5 |
|
|
|
|
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|
R3 |
| 2025-6-6 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
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|
|
R3 |
| 2025-6-7 |
barras en supinacion |
7 |
|
|
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|
| 2025-6-9 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-10 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-11 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-14 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-16 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-16 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-6-17 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-17 |
press de banca plano |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
12.5 |
R3 |
| 2025-6-19 |
barras en supinacion |
3 |
|
4 |
|
5 |
|
|
|
|
|
R3 |
| 2025-6-19 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-6-20 |
press de banca plano |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
12.5 |
10 |
12.5 |
R3 |
| 2025-6-21 |
barras en supinacion |
3 |
|
4 |
|
6 |
|
|
|
|
|
R3 |
| 2025-6-24 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-6-25 |
barras en supinacion |
3 |
|
4 |
|
6 |
|
|
|
|
|
R3 |
| 2025-6-26 |
press de banca plano |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
12.5 |
10 |
16 |
R3 |
| 2025-6-26 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-6-27 |
barras en supinacion |
3 |
|
4 |
|
6 |
|
|
|
|
|
R3 |
| 2025-6-28 |
barras en supinacion |
8 |
|
|
|
|
|
|
|
|
|
|
| 2025-6-29 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-6-29 |
press de banca plano |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
12.5 |
10 |
16 |
R2 |
| 2025-6-30 |
barras en supinacion |
3 |
|
5 |
|
6 |
|
|
|
|
|
R3 |
| 2025-7-3 |
barras en supinacion |
3 |
|
5 |
|
6 |
|
|
|
|
|
R3 |
| 2025-7-3 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R2 |
| 2025-7-5 |
press de banca plano |
10 |
7.5 |
10 |
7.5 |
10 |
7.5 |
10 |
12.5 |
10 |
20 |
R3 |
| 2025-7-9 |
barras en supinacion |
3 |
|
5 |
|
6 |
|
|
|
|
|
R3 |
| 2025-7-9 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R2 |
| 2025-7-13 |
barras en supinacion |
5 |
|
6 |
|
4 |
|
|
|
|
|
R3 |
| 2025-7-14 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
12.5 |
20 |
12.5 |
R3 |
| 2025-7-14 |
press de banca plano |
10 |
12.5 |
10 |
12.5 |
10 |
12.5 |
|
|
|
|
R3 |
| 2025-7-20 |
barras en supinacion |
4 |
|
6 |
|
5 |
|
|
|
|
|
R3 |
| 2025-7-21 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R3 |
| 2025-7-21 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R3 |
| 2025-7-21 |
press de banca plano |
10 |
12.5 |
10 |
12.5 |
10 |
12.5 |
|
|
|
|
R2 |
| 2025-7-22 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R2 |
| 2025-7-22 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-7-22 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
|
|
R2 |
| 2025-7-25 |
barras en supinacion |
4 |
|
6 |
|
5 |
|
|
|
|
|
R3 |
| 2025-7-27 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R2 |
| 2025-7-27 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
R2 |
| 2025-7-27 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
R2 |
| 2025-7-28 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R2 |
| 2025-7-28 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-7-28 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
|
|
R2 |
| 2025-7-29 |
barras en supinacion |
4 |
|
6 |
|
5 |
|
|
|
|
|
R3 |
| 2025-8-8 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
R2 |
| 2025-8-8 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-8-8 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
|
|
R2 |
| 2025-8-10 |
barras en supinacion |
4 |
|
6 |
|
5 |
|
|
|
|
|
R3 |
| 2025-8-12 |
barras en supinacion |
3 |
|
3 |
|
5 |
|
4 |
|
|
|
R2 |
| 2025-8-16 |
barras en supinacion |
3 |
|
3 |
|
5 |
|
4 |
|
|
|
R2 |
| 2025-8-18 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R2 |
| 2025-8-18 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
R2 |
| 2025-8-18 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
R2 |
| 2025-8-20 |
barras en supinacion |
3 |
|
5 |
|
5 |
|
3 |
|
|
|
R2 |
| 2025-8-21 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R2 |
| 2025-8-21 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-8-21 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
|
|
R2 |
| 2025-8-23 |
barras en supinacion |
3 |
|
5 |
|
5 |
|
4 |
|
|
|
R2 |
| 2025-8-26 |
barras en supinacion |
3 |
|
5 |
|
5 |
|
4 |
|
|
|
R2 |
| 2025-8-27 |
curl de biceps alterno sentado |
20 |
7.5 |
20 |
7.5 |
20 |
7.5 |
|
|
|
|
R3 |
| 2025-8-27 |
curl de biceps alterno sentado |
20 |
12.5 |
20 |
12.5 |
20 |
12.5 |
|
|
|
|
R2 |
| 2025-8-27 |
press de banca plano |
10 |
16 |
10 |
16 |
10 |
16 |
|
|
|
|
R2 |