馃敟 SEMANA 20 – Intensificaci贸n Final del Bloque
Objetivo:
-
Consolidar las subidas
-
Buscar top sets fuertes
-
No destruir recuperaci贸n
馃煟 Monday – Chest + Triceps
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Bench Press | 4 + 1 top set | 6–8 | 75 kg |
| Incline DB Press | 4 | 8–10 | 40 kg |
| Cable Fly | 3 | 12–15 | 87.5 kg |
| Weighted Dips | 3 | 8–10 | 100 kg |
| Pushdown | 3 | 10–12 | 45 kg |
馃憠 En bench:
Haz 4 series normales y la 煤ltima intenta que sea la m谩s fuerte del bloque (sin fallo t茅cnico).
馃數 Tuesday – Back + Biceps
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Pull-ups / Pulldown | 4 | 6–8 | 77.5 kg |
| Barbell Row | 4 + top set | 6–8 | 67.5 kg |
| Neutral Pulldown | 3 | 10–12 | 77.5 kg |
| EZ Curl | 3 | 8–10 | 42.5 kg |
| Incline DB Curl | 3 | 10–12 | 36 kg |
馃煝 Wednesday – Legs (Quads)
Aqu铆 viene lo serio 馃憖
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Back Squat | 4 + top set | 6–8 | 80 kg |
| 45° Leg Press | 4 | 10 | 170 kg |
| Bulgarian Split Squat | 3 | 8–10 | 24–28 kg por lado |
| Leg Extension | 3 | 12–15 | 100 kg |
| Seated Calf | 4 | 15–20 | 115 kg |
馃憠 La sentadilla en 80 kg debe sentirse s贸lida, no sobrevivida.
馃煛 Friday – Shoulders + Core
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Military Press | 4 + top set | 6–8 | 157.5 kg |
| Lateral Raises | 4 | 12–15 | 60 kg |
| Face Pull | 3 | 12–15 | 40 kg |
| Front Raises | 3 | 10–12 | 30 kg |
| Weighted Plank | 3 | 45–60s | 22.5 kg |
| Cable Crunch | 3 | 12–15 | +5 kg vs S19 |
馃敶 Saturday – Posterior + Glutes
Prioridad gl煤teo total.
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Hip Thrust | 4 | 8–10 | 135 kg |
| Romanian Deadlift | 5 | 6–8 | 182.5 kg |
| Seated Leg Curl | 4 | 10–12 | 72.5 kg |
| Low Back (modo bisagra) | 3 | 12 | +5 kg |
| Standing Calf | 4 | 15–20 | 90 kg |
馃憠 Hip thrust aqu铆 deber铆a ser el m谩s fuerte del bloque.
馃憠 RDL solo sube si la t茅cnica se mantiene limpia.
