Workout 1st set 2nd set Workout 1st set 2nd set Workout 1st set 2nd set

t 1st set 2nd set

Workout ABS
Fecha Deadlift Weight x Weight PRESS Weight x Weight x Number Weight x Weight x Weight x Weight x Observacíon
Number
Number reps x reps Number reps reps CURL reps reps reps reps
CICLO LINEAL
1 45.00 -40.50 1 45.00 -40.50 1 5.00 -4.50 1 5.00 -4.50
2 47.50 -42.75 2 47.50 -42.75 2 7.50 -6.75 2 7.50 -6.75
3 50.00 -45.00 3 50.00 -45.00 3 10.00 -9.00 3 10.00 -9.00
4 52.50 -47.25 4 52.50 -47.25 4 12.50 -11.25 4 12.50 -11.25
5 55.00 -49.50 5 55.00 -49.50 5 15.00 -13.50 5 15.00 -13.50
6 57.50 -51.75 6 57.50 -51.75 6 17.50 -15.75 6 17.50 -15.75
7 60.00 -54.00 7 60.00 -54.00 7 20.00 -18.00 7 20.00 -18.00
8 62.50 -56.25 8 62.50 -56.25 8 22.50 -20.25 8 22.50 -20.25
CICLO DE ONDAS ESTRUCTURADO
1 65.00 -58.50 1 65.00 -58.50 1 25.00 -22.50 1 25.00 -22.50
2 67.50 -60.75 2 67.50 -60.75 2 27.50 -24.75 2 27.50 -24.75
3 70.00 -63.00 3 70.00 -63.00 3 30.00 -27.00 3 30.00 -27.00
4 72.50 -65.25 4 72.50 -65.25 4 32.50 -29.25 4 32.50 -29.25
5 67.50 -60.75 5 67.50 -60.75 5 27.50 -24.75 5 27.50 -24.75
6 70.00 -63.00 6 70.00 -63.00 6 30.00 -27.00 6 30.00 -27.00
7 72.50 -65.25 7 72.50 -65.25 7 32.50 -29.25 7 32.50 -29.25
8 75.00 -67.50 8 75.00 -67.50 8 35.00 -31.50 8 35.00 -31.50
9 70.00 -63.00 9 70.00 -63.00 9 30.00 -27.00 9 30.00 -27.00
10 72.50 -65.25 10 72.50 -65.25 10 32.50 -29.25 10 32.50 -29.25
11 75.00 -67.50 11 75.00 -67.50 11 35.00 -31.50 11 35.00 -31.50
12 77.50 -69.75 12 77.50 -69.75 12 37.50 -33.75 12 37.50 -33.75
13 52.50 -47.25 13 52.50 -47.25 13 22.50 -20.25 13 17.50 -15.75
14 72.50 -65.25 14 72.50 -65.25 14 32.50 -29.25 14 32.50 -29.25
15 75.00 -67.50 15 75.00 -67.50 15 35.00 -31.50 15 35.00 -31.50
16 77.50 -69.75 16 77.50 -69.75 16 37.50 -33.75 16 37.50 -33.75
CICLO DE PASOS
1 80.00 -72.00 1 80.00 -72.00 1 40.00 -36.00 1 40.00 -36.00
2 80.00 -72.00 2 80.00 -72.00 2 40.00 -36.00 2 40.00 -36.00
3 82.50 -74.25 3 82.50 -74.25 3 42.50 -38.25 3 42.50 -38.25
4 82.50 -74.25 4 82.50 -74.25 4 42.50 -38.25 4 42.50 -38.25
5 85.00 -76.50 5 85.00 -76.50 5 45.00 -40.50 5 45.00 -40.50
6 85.00 -76.50 6 85.00 -76.50 6 45.00 -40.50 6 45.00 -40.50
7 87.50 -78.75 7 87.50 -78.75 7 47.50 -42.75 7 47.50 -42.75
8 87.50 -78.75 8 87.50 -78.75 8 47.50 -42.75 8 47.50 -42.75
 Workout 1st set 2nd set Workout 1st set 2nd set Workout 1st set 2nd set 1st set 2nd set
Workout ABS
Fecha Deadlift Weight x Weight PRESS Weight x Weight x Number Weight x Weight x Weight x Weight x Observacíon
Number
Number reps x reps Number reps reps CURL reps reps reps reps
9 90.00 -81.00 9 90.00 -81.00 9 50.00 -45.00 9 50.00 -45.00
10 90.00 -81.00 10 90.00 -81.00 10 50.00 -45.00 10 50.00 -45.00
11 92.50 -83.25 11 92.50 -83.25 11 52.50 -47.25 11 52.50 -47.25
12 92.50 -83.25 12 92.50 -83.25 12 52.50 -47.25 12 52.50 -47.25
13 95.00 -85.50 13 95.00 -85.50 13 55.00 -49.50 13 55.00 -49.50
14 95.00 -85.50 14 95.00 -85.50 14 55.00 -49.50 14 55.00 -49.50
15 97.50 -87.75 15 97.50 -87.75 15 57.50 -51.75 15 57.50 -51.75
16 97.50 -87.75 16 97.50 -87.75 16 57.50 -51.75 16 57.50 -51.75