🔥 FASE 6 – SEMANA 18
🟣 Monday – Chest + Triceps
| Ejercicio | Series | Reps | Peso objetivo |
|---|---|---|---|
| Barbell Bench Press | 5 | 6–8 | 70 kg |
| Incline DB Press | 4 | 8–10 | 36 kg |
| Cable / Machine Fly | 3 | 12–15 | 82.5 kg |
| Weighted Dips | 3 | 8–10 | 95 kg |
| Cable Pushdown | 3 | 10–12 | 40 kg |
Objetivo: RIR 1–2 en compuestos.
🔵 Tuesday – Back + Biceps
| Ejercicio | Series | Reps | Peso objetivo |
|---|---|---|---|
| Pull-ups / Lat Pulldown | 4 | 6–8 | 72.5 kg |
| Barbell Row | 5 | 6–8 | 62.5 kg |
| Neutral Pulldown | 3 | 10–12 | 72.5 kg |
| EZ Bar Curl | 3 | 8–10 | 37.5 kg |
| Incline DB Curl | 3 | 10–12 | 32 kg |
Aquí buscamos congestión brutal, no balanceo.
🟢 Wednesday – Legs (Quads)
| Ejercicio | Series | Reps | Peso objetivo |
|---|---|---|---|
| Back Squat | 5 | 6–8 | 75 kg |
| 45° Leg Press | 4 | 10 | 150 kg |
| Leg Extension | 3 | 12–15 | 90 kg |
| Walking Lunges | 3 | 12/leg | 27.5 kg |
| Seated Calf Raise | 4 | 15–20 | 105 kg |
Aquí puedes añadir 1 serie extra de extensión si te sientes fuerte.
🟡 Friday – Shoulders + Core
| Ejercicio | Series | Reps | Peso objetivo |
|---|---|---|---|
| Military Press | 5 | 6–8 | 152.5 kg |
| Lateral Raises | 4 | 12–15 | 55 kg |
| Face Pull | 3 | 12–15 | 35 kg |
| Front Raises | 3 | 10–12 | 25 kg |
| Weighted Plank | 3 | 45–60s | 17.5 kg |
| Cable Crunch | 3 | 12–15 | Mantener |
🔴 Saturday – Posterior + Glutes
Aquí viene lo interesante 😏
| Ejercicio | Series | Reps | Peso objetivo |
|---|---|---|---|
| Romanian Deadlift | 5 | 6–8 | 180 kg (mantener) |
| Hip Thrust | 4 | 8–10 | 125 kg |
| Seated Leg Curl | 4 | 10–12 | 65 kg |
| Pull-through / Good Morning | 3 | 12 | 57.5 kg |
| Standing Calf Raise | 4 | 15–20 | 80 kg |
Hip Thrust ahora sí debe quedar en RIR 1–2.
Si vuelve a quedar en 3+, la semana 19 subimos agresivo.
🎯 Objetivo de la semana 18
-
Intensidad media-alta
-
Cargas progresivas
-
Mantener técnica limpia
-
Dormir bien (esta semana ya empieza a acumularse fatiga real)
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