Superserie 1

Superserie 2
Lunes

Superserie 3

Superserie 4
(Opcional)
Superserie 1
Martes

Superserie 2

Superserie 1
Miércoles

Superserie 2

Superserie 3

Superserie 1
Jueves

Superserie 2

Superserie 1

Superserie 2
Viernes

Superserie 3

Superserie 4
(Opcional)
 Ejercicio
OAC Finger assisted
Full RTO Pushups/RingPPP
Decline Ring Pushup/Ring Pike Pushup/Ring Pushups
FLPullups/FLPulls/C2B Pullups (Pausa y Eccentrico controlado) --> C2B
Extensiones de Trícep/Sphinx Pushups/Extensiones con Banda
Curl de Bíceps/Pelicans/Curl con Banda
Rear Delt Flies/YFlys (Banda/Anillas)
Extensiones/Pushdowns Banda (Uni o bilateral)
Curl de Bíceps/Reverse Curls (Banda/Anillas)
Facepulls
Reverse Curls (Banda/Anillas) / Deadhangs
Neck Work
Protracciones de Escapula
Remo Invertido/FLPulls (Tucked) /Pullups (Anillas/Barra)
Flexiones Diamante/Pike Pushups
Ring (Close Grip)/Extensiones/
Hamstring Curls Pushdowns(Banda)

RTO Dips/Ring Pike Pushups/One Arm Pushups

OAR --> Cheated OAR(S/N) /Close Grip Chinups

Pelican Curls
Tricep Extensions
Sphinx Pushups/ Extensiones/Pushdowns con Banda
Curl de Bíceps con Banda / Reverse Curls (Banda/Anillas)
Rear Delt Flies/YFlys (Banda/Anillas)
Facepulls
Reverse Curls (Banda/Anillas) / Deadhangs
Neck Work
Protracciones de Escapula
Remo Invertido/FLPulls (Tucked) /Pullups (Anillas/Barra)
Flexiones Diamante/Pike Pushups (Close Grip)/Extensiones/ Pushdowns(Banda)
Ring Hamstring Curls
OAC Finger assisted / Mantel Chinups
Ring Pushups/ Full RTO Pushups
Ring Pushup (Decline/Regular) /RTO Dips
C2B Pullups/Baby Pullups/FLPullups
Extensiones de Trícep/Sphinx Pushups/Extensiones con Banda
Curl de Bíceps/Pelicans/Curl con Banda
Rear Delt Flies/YFlys (Banda/Anillas)
Extensiones/Pushdowns Banda (Uni o bilateral)
Curl de Bíceps/Reverse Curls (Banda/Anillas)
Series Repeticiones
3 4-8
3 3-6
3-4 5-10
3-4 6-8/6-10/5-8 + 1-4
3-4 8-15
3-4 10-15/8-12/8-15
3-4 12-20
3-4 15-25
3-4 15-25
3 10-20
3 10-20
3 15-25
3 12-25
2-4 AMRAP
2-4
3-4 AMRAP // 15-20
AMRAP

3 AMRAP/4-8/4-8(Clado)

3 6-->2/AMRAP
3-5 8-15
3-5 10-15
3-4 12-20
3-4 10-15
3-4 12-20
3 10-20
3 10-20
3 15-25
3 12-25
2-4 AMRAP
2-4 AMRAP // 15-20
3-4 AMRAP
3 6-8
3 6-10
3-4 8-12/AMRAP
3-4 6-12/AMRAP/8-10
3-4 8-15
3-4 10-15/8-12/8-15
3-4 12-20
3-4 15-25
3-4 15-25