🚀 SEMANA 24 – FASE 6 (PR CONTROLADO + CONSOLIDACIÓN)
Manteniendo tu nueva distribución óptima:
Monday → Pierna (Quad)
Tuesday → Pecho
Wednesday → Espalda
Thursday → Pierna (Posterior)
Friday → Hombros
🟥 Monday – Legs (Quad Focus 🔥 PR DAY)
Aquí buscamos tu avance en Back Squat
Back Squat (ESTRATEGIA PR CONTROLADO)
| Serie | Peso | Reps |
|---|
| Warm-up | progresivo | — |
| Aprox | 90 kg | 3 |
| Aprox | 100 kg | 2 |
| Aprox neural | 105 kg | 1 |
| 🔥 Top Set | 107.5 – 110 kg | 3–5 |
| Back-off | 90 kg | 6–8 |
| Back-off | 80 kg | 10 |
👉 Si 110 se siente muy pesado → te quedas en 107.5 (inteligente > ego)
Accesorios (ajustados por fatiga)
| Ejercicio | Series | Reps | Peso |
|---|
| Hack Squat | 3 | 10–12 | 140–150 kg |
| Leg Extension | 3 | 12–15 | 70–75 kg |
| Bulgarian Split Squat | 2 | 10 c/pierna | 22–24 kg |
| Standing Calf Raise | 4 | 15–20 | 95–100 kg |
🟦 Tuesday – Chest + Triceps
| Ejercicio | Series | Reps | Peso |
|---|
| Incline Barbell Press | 4 | 6–8 | 60 kg |
| Flat Bench Press | 4 | 8–10 | 77.5 kg |
| Cable Fly | 3 | 12–15 | 32 kg |
| Weighted Dips | 3 | 8–10 | +17.5 kg |
| Overhead Extension | 3 | 10–12 | 42 kg |
| Pushdown | 3 | 12–15 | 42 kg |
🟩 Wednesday – Back + Biceps
| Ejercicio | Series | Reps | Peso |
|---|
| Lat Pulldown | 4 | 6–8 | 90 kg |
| Chest Supported Row | 4 | 8–10 | 85 kg |
| Single Arm Pulldown | 3 | 10–12 | 38 kg |
| Seated Row | 3 | 10–12 | 85 kg |
| EZ Curl | 3 | 8–10 | 42.5 kg |
| Hammer Curl | 3 | 10–12 | 22 kg |
🟪 Thursday – Posterior Chain (🔥 FUERZA ALTA)
Aquí buscamos consolidar tu Hip Thrust
Hip Thrust
| Serie | Peso | Reps |
|---|
| Warm-up | progresivo | — |
| Aprox | 180 kg | 4 |
| Aprox | 200 kg | 2 |
| Aprox neural | 210 kg | 1 |
| 🔥 Top Set | 210–215 kg | 4–6 |
| Back-off | 180 kg | 8 |
| Back-off | 160 kg | 10 |
Accesorios
| Ejercicio | Series | Reps | Peso |
|---|
| Romanian Deadlift | 4 | 6–8 | 185–190 kg |
| Seated Leg Curl | 3 | 10–12 | 75–80 kg |
| Low Back Extension | 3 | 12–15 | 30–35 kg |
| Standing Calf Raise | 4 | 15–20 | 95–100 kg |
🟨 Friday – Shoulders
| Ejercicio | Series | Reps | Peso |
|---|
| Machine Shoulder Press | 4 | 6–8 | 175 lb (~80 kg) |
| Machine Lateral Raise | 4 | 12–15 | 52 kg |
| Cable Lateral Raise | 3 | 12–15 | 10–12 kg |
| Face Pull | 3 | 12–15 | 42 kg |
| Rear Delt Fly | 3 | 15 | 37 kg |
| Plank | 3 | 45–60 s | — |
⚡ PRE-WORKOUT ESTA SEMANA
Venom Pre-Workout
| Día | Uso |
|---|
| Monday (PR squat) | ✅ obligatorio |
| Thursday (hip thrust pesado) | ✅ obligatorio |
| Tuesday | opcional (½ scoop) |
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