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Plantilla de Entrenamiento
Plantilla de Entrenamiento
Trainer:
Flat Bench Press 2 67.5% 4/fail 3 70% 3/fail 3 72.5% 2/fail 4 75% 1/fail 2 67.5% 1/2 of last
Overhead Seated Tricep Ext 2 80 4/fail 3 85 3/fail 3 0.9 2/fail 4 95 1/fail 2 80 1/2 of last
Barbell Upright Row 3 65 4/fail 3 70 3/fail 4 75 2/fail 5 80 1/fail 2 65 1/2 of last
Barbell Curl 3 65 4/fail 3 70 3/fail 4 75 2/fail 4 80 1/fail 2 65 1/2 of last
WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
FRIDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Notes
Flat Bench Press 2 67.5% 4/fail 3 70% 3/fail 3 72.5% 2/fail 4 75% 1/fail 2 67.5% 1/2 of last
Overhead Seated Tricep Ext 2 80 4/fail 3 85 3/fail 3 0.9 2/fail 4 95 1/fail 2 80 1/2 of last
TUESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
WEDNESDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
THURSDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
FRIDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
SATURDAY SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS SETS WT REPS
Notes
Notes
Measurements
Day Weight Notes Chest Waist Thigh Arm
MON
TUE
W
e WED
e
THU
k
FRI
1
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
2
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
3
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
4
SAT
SUN Average
MON
TUE
W
e WED
e
THU
k
FRI
5
SAT
SUN Average
MALE
Age 20
Weight 130 lbs
Abdominal 10 mm
Triceps 10 mm
Thigh 10 mm
Suprailiac 10 mm
DISCLAIMER
This calculator should not be used for providing medical advice or used as a substitute for obtaining
advice from a medical professional. There are many different ways to estimate % body fat.
The method above may not give accurate results for your body type or fitness level.
REFERENCES
Equations: Jackson & Pollock. Retrieved Feb 23, 2017 from http://www.topendsports.com/testing/density-jackson-pollock.htm
Jackson, A.S. & Pollock, M.L. (1985). Practical assessment of body composition. Physician Sport Med. 13: 76-90.
Jackson, A.S. & Pollock, M.L. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition, 40, 497-504.
Jackson, A.S., Pollock, M.L. & Ward, A. (1980). Generalized equations for predicting body density of women. Medicine and Science in Sports and Exercise, 12, 175-182.
Skinfold Sites
(links to topendsports.com)
Abdominal
Triceps
Front Thigh
Suprailiac