LUNES

• Press de Banca (8x 4 Series)

• Dominadas (8x 4 Series)
• Press Militar (12x 4 Series)
• Press con Mancuerda Inclinado (8x 3 Series)
• Remo con barra (8x 3 Series)
• Extenciones para Triceps con Polea (10x 3 Series)
• Curl con Mancuerda (10x 3 Series)

MARTES
• Sentadillas (8x 4 Series)
• Peso Muerto Rumano (8x 4 Series)
• Hip Thrust (10x 4 Series)
• LEG Curls (10x 3 Series)
• LEG Extensions (10x 3 Series)
• Elevaciones de Pantorilla (10x 4 Series)

Jueves
• Press de Banca Inclinado (6x 4 Series)
• CHIN Ups (6x 3 Series)
• Press Militar con Mancuerda (10x 4 Series)
• Cruce con Poleas (10x 3 Series)
• Remo Sentado con poleas (10x 3 Series)
• Extencion de Codos sentado con Mancuerda (12x 3 Series)
• CURL con barra (8x 3 Series)
Viernes
• Sentadillas Frontal (8x 4 Series)
• Peso Muerto Normal (8x 4 Series)
• HIP Thrust (10x 4 Series)
• LEG Curls (10x 3 Series)
• LEG Extenciones (10x 3 Series)
• Elevaciones De Pantorilla (10x 4 Series).

Seguimiento:
2 semanas de entreno gane kg