Mesociclo Fuerza Mxima

Lunes
Elevac. de tronco con peso
Sentadillas
Dominadas
Bceps con barra

semana 1

semana 2

semana 3

semana 4

semana 5

semana 6

semana 7

semana 8

4 x 10

5x8

6x6

8-6-4-2

4 x 10

5x8

6x6

8-6-4-2

80%/2 x 6

80%/4 x 6

80%/6 x 6

80%/2 x 6

85%/4 x 6

80%/2 x 6

90%/3 x 5

80%/2 x 6

m ax-3-m ax

m ax-2-m ax

m ax-1-m ax m ax-45"-m ax m ax-30"-m ax

m ax-15"-m ax

m ax-4-m ax

m ax-3-m ax

60%/15 x 5

65%/15 x 5

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

70%/6 x 4

90%/4 x 3

4 x 15

5 x 12

6 x 10

6x8

6x6

6 x 10

6x8

10 - 8 - 6 - 4

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

90%/4 x 4

95%/3 x 3

80%/5 x 3

100%/2 x 2

60%/15 x 5

65%/15 x 5

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

70%/6 x 4

90%/4 x 3

m ax-3-m ax

m ax-2-m ax

m ax-1-m ax m ax-45"-m ax m ax-30"-m ax

m ax-15"-m ax

m ax-4-m ax

m ax-3-m ax

m ax-3-m ax

m ax-2-m ax

m ax-1-m ax m ax-45"-m ax m ax-30"-m ax

m ax-15"-m ax

m ax-4-m ax

m ax-3-m ax

80%/3 x6

80%/5 x 6

80%/2 x 6

85%/3 x 6

80%/2 x 6

90%/2 x 5

80%/2 x 6

95%/2 x 3

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

90%/4 x 4

95%/3 x 3

80%/5 x 3

100%/2 x 2

4 x 10

5x8

6x6

10-8-6-6-6

8-8-6-6-4

8-6-6-4-4

8-8-8-8

8-6-6-4-4-2

4 x 15

5 x 12

6 x 10

6x8

4 x 15

5 x 12

6 x 10

6x8

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

90%/4 x 4

95%/3 x 3

80%/5 x 3

100%/2 x 2

60%/15 x 5

65%/15 x 5

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

70%/6 x 4

90%/4 x 3

4 x 15

5 x 12

6 x 10

6x8

6x6

6 x 10

6x8

10 - 8 - 6 - 4

4 x 15

5 x 12

6 x 10

6x8

6x6

6 x 10

6x8

6x6

80%/2 x6

80%/2 x 6

85%/2 x 6

80%/2 x 6

85%/5 x 6

80%/2 x 6

90%/4 x 4

80%/2 x 6

70%/12 x 6

75%/10 x 6

80%/ 8 x 6

85%/6 x 5

90%/4 x 4

95%/3 x 3

80%/5 x 3

100%/2 x 2

4 x 15

5 x 12

6 x 10

6x8

6x6

6 x 10

6x8

10 - 8 - 6 - 4

Martes
Hiperextensiones con peso
Fuerza en banco plano
Remo erguido
Fondos entre paralelas

Mircoles
Elevac.de piernas colgado
Sentadillas
Remo acostado
Despegue

Jueves
Hiperextensiones al revs
Fuerza militar
Fuerza en banco inclinado
Triceps acostado

Viernes
Inclinaciones laterales
Sentadillas
Bceps con barra
Trceps con polea