Scribd Logo
Upload

Welcome to Scribd!

  • 2 Hipertrofia

    Uploaded by

    Mi parolas Esperanton
    6 views2 pages

    Original Title

    2_HIPERTROFIA

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views2 pages

    2 Hipertrofia

    Uploaded by

    Mi parolas Esperanton

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    RUTINA

    HIPERTROFIA
    MUSCULO
    PECHO DORSAL
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    PRESS DE BANCA 70% 21 12 1 70% 49 12 1
    JALON POLEA AL
    CON 75% 22,5 10 2 75% 52,5 10 2
    30 PECHO 70
    MANCUERNAS 80% 24 8 3 80% 56 8 3
    85% 25,5 6 4 85% 59,5 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    PRESS DE BANCA 70% 14 12 1 70% 63 12 1
    REMO CON
    INCLINADO CON 75% 15 10 2 75% 67,5 10 2
    20 POLEA 90
    MANCUERNAS 80% 16 8 3 80% 72 8 3
    85% 17 6 4 85% 76,5 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 21 12 1 70% 35 12 1
    CRUCE DE
    75% 22,5 10 2 REMO T 75% 37,5 10 2
    POLEAS 30 50
    80% 24 8 3 80% 40 8 3
    85% 25,5 6 4 85% 42,5 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 42 12 1 70% 21 12 1
    PULL OVER CON
    MARIPOSA 75% 45 10 2 75% 22,5 10 2
    60 MANCUERNAS 30
    80% 48 8 3 80% 24 8 3
    85% 51 6 4 85% 25,5 6 4
    HOMBROS BICEPS
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 10,5 12 1 70% 14 12 1
    ELEVACION MARTILLO CON
    75% 11,25 10 2 75% 15 10 2
    LATERAL 15 MANCUERNAS 20
    80% 12 8 3 80% 16 8 3
    85% 12,75 6 4 85% 17 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 10,5 12 1 70% 14 12 1
    ELEVACION CURL
    75% 11,25 10 2 75% 15 10 2
    FRONTAL 15 ALTERNADOS 20
    80% 12 8 3 80% 16 8 3
    85% 12,75 6 4 85% 17 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 12,25 12 1 70% 21 12 1
    PRESS MILTAR BANCO SCOTT
    75% 13,13 10 2 75% 22,5 10 2
    CON BARRA 17,5 CON BARRA 30
    80% 14 8 3 80% 24 8 3
    85% 14,88 6 4 85% 25,5 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 10,5 12 1 70% 28 12 1
    ELEVACION
    75% 11,25 10 2 CURL CON BARRA 75% 30 10 2
    POSTERIOR 15 40
    80% 12 8 3 80% 32 8 3
    85% 12,75 6 4 85% 34 6 4
    TRICEPS PIERNAS
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 56 12 1 70% 105 12 1
    EXTENCIONES
    75% 60 10 2 SENTADILLA 75% 112,5 10 2
    CON POLEA ALTA 80 150
    80% 64 8 3 80% 120 8 3
    85% 68 6 4 85% 127,5 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    PRESS FRANCES 70% 14 12 1 70% 140 12 1
    CON 75% 15 10 2 ADUCTORES 75% 150 10 2
    20 200
    MANCUERNAS 80% 16 8 3 80% 160 8 3
    85% 17 6 4 85% 170 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 14 12 1 70% 42 12 1
    PATADA CON CAMILLA
    75% 15 10 2 75% 45 10 2
    MANCUERNAS 20 FEMORAL 60
    80% 16 8 3 80% 48 8 3
    85% 17 6 4 85% 51 6 4
    INT PESO REP LAP 1RM INT PESO REP LAP 1RM
    70% 70 12 1 70% 140 12 1
    FONDOS EN
    75% 75 10 2 GEMELOS 75% 150 10 2
    BANCO 100 200
    80% 80 8 3 80% 160 8 3
    85% 85 6 4 85% 170 6 4

    You might also like