RM

SQ 130
OBLIGATORIOS
BP 100
DF 160

SEMANA 1
PESOS DIA1 DIA2 DIA3 DIA4
SQ 104 104 104 104
BP 65 70 75 80
DF 104 112 120 128

SEMANA2
PESOS DIA1 DIA2 DIA3 DIA4
SQ 104 104 104 104
BP 70 75 80 85
DF 112 120 128 136

SEMANA3
PESOS DIA1 DIA2 DIA3 DIA4
SQ 104 110.5 104 117
BP 75 80 85 90
DF 120 128 136 144

SEMANA4
PESOS DIA1 DIA2 DIA3 DIA4
SQ 104 123.5 104 130
BP 80 85 90 95
DF 128 136 144 152
SEMANA1
REPE DIA1 DIA2 DIA3 DIA4
SQ 6X2 6X3 6X2 6X4
BP 6X6 7X5 8X4 10X3
DF 5X4 7X3 9X2 12X1

SEMANA2
REPE DIA1 DIA2 DIA3 DIA4
SQ 6X2 6X5 6X2 6X6
BP 6X6 7X5 8X4 10X3
DF 5X4 7X3 9X2 12X1

SEMANA3
REPE DIA1 DIA2 DIA3 DIA4
SQ 6X2 5X5 6X2 4X4
BP 6X6 7X5 8X4 10X3
DF 5X4 7X3 9X2 12X1

SEMANA4
REPE DIA1 DIA2 DIA3 DIA4
SQ 6X2 3X3 6X2 2X2
BP 6X6 7X5 8X4 10X3
DF 5X4 7X3 9X2 12X1
 PRESS MILITAR PM HIPERTENSIONES
FONDOS F BUENOS DIAS
REMO CON BARRA RB BARRAS

SEMANA1 PM F RB HT BD
DIA1 X X
DIA2 X X
DIA3 X
DIA4 X X

SEMANA2 PM F RB HT BD
DIA1 X X
DIA2 X X
DIA3 X
DIA4 X X

SEMANA3 PM F RB HT BD
DIA1 X X
DIA2 X X
DIA3 X
DIA4 X X

SEMANA4 PM F RB HT BD
DIA1 X X
DIA2 X X
DIA3 X
DIA4 X X
HT ABDOMINALES AB
BD
B

SERIES DE 4X(8-10) ,
CADA SEMANA SE
B AB AUMENTA EL PESO Y
X REPE SEGN SEA EL
X CASO
X X
X

AXULIARES
B AB
X
X
X X
X

B AB
X
X
X X
X

B AB
X
X
X X
X