Rutina de entrenamiento
SEMANA 1
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Remo con barra | 3 | 12-10 | 3-2´ | 6 |
| Curl de bíceps | 4 | 12-9 | 3-2´ | 6 |
| Remo a 90 grados | 3 | 12-10 | 2´ | 6 |
| Press martillo | 4 | 12-9 | 1´ | 6 |
| Polea la pecho | 3 | 12-10 | 1´ | 6 |
SEMANA 2
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Remo con barra | 3 | 8-6 | 3-2´ | 7 |
| Curl de bíceps | 4 | 8-5 | 3-2´ | 7 |
| Remo a 90 grados | 3 | 8-6 | 2´ | 7 |
| Press martillo | 4 | 8-5 | 1´ | 7 |
| Polea al pecho | 3 | 8-6 | 1´ | 7 |
SEMANA 3
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Remo con barra | 3 | 10-8 | 3-2´ | 7 |
| Curl de bíceps | 4 | 10-7 | 3-2´ | 7 |
| Remo a 90 grados | 3 | 10-8 | 2´ | 7 |
| Press martillo | 4 | 10-7 | 1´ | 7 |
| Polea al pecho | 3 | 10-8 | 1´ | 7 |
SEMANA 4
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Remo con barra | 3 | 12-10 | 3-2´ | 7 |
| Curl de bíceps | 4 | 12-9 | 3-2´ | 7 |
| Remo a 90 grados | 3 | 12-10 | 2´ | 7 |
| Press martillo | 4 | 12-9 | 1´ | 7 |
| Polea al pecho | 3 | 12-10 | 1´ | 7 |
SEMANA 5
▶
| Ejercicios | Series | Repeticiones | Descanso | RPE |
|---|---|---|---|---|
| Remo con barra | 3 | 12-10 | 3-2´ | 5 (bajar peso) |
| Curl de bíceps | 4 | 12-9 | 3-2´ | 5 (bajar peso) |
| Remo a 90 grados | 3 | 12-10 | 2´ | 5 (bajar peso) |
| Press martillo | 4 | 12-9 | 1´ | 5 (bajar peso) |
| Polea al pecho | 3 | 12-10 | 1´ | 5 (bajar peso) |
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