🚀 SEMANA 26 – PROGRESIÓN CONTROLADA
📅 Se mantiene estructura (clave para adaptación)
- Monday → Pierna (Quad)
- Tuesday → Pecho
- Wednesday → Espalda
- Thursday → Pierna (Posterior)
- Friday → Hombros
🟥 MONDAY – LEGS (QUAD FOCUS 🔥 SUBIMOS NIVEL)
Back Squat
| Serie | Peso | Reps |
|---|---|---|
| Warm-up | progresivo | — |
| Trabajo 1 | 85 kg | 8 |
| Trabajo 2 | 90 kg | 8 |
| 🔥 Top Set | 95 kg | 6–8 |
| Back-off | 80 kg | 10–12 |
👉 Cambio clave:
- Subes carga vs semana 25
- Bajas reps en top set → más intensidad
💀 Back-off:
- tensión constante
- sin bloquear rodillas
Accesorios
| Ejercicio | Series | Reps | Peso | Método |
|---|---|---|---|---|
| Hack Squat | 4 | 10–12 | 145 kg | Dropset + parciales |
| Bulgarian Split Squat | 3 | 10 c/pierna | 24 kg | Control |
| Leg Extension | 4 | 12–15 | 75 kg | Myo-reps |
| Standing Calf Raise | 4 | 15–20 | 100 kg | Pausa arriba |
🟥 TUESDAY – CHEST (🔥 MÁS FUERZA + CONTROL)
| Ejercicio | Series | Reps | Peso | Método |
|---|---|---|---|---|
| Incline Barbell Press | 4 | 6–8 | 70 kg | Top set |
| Flat Bench Press | 4 | 8–10 | 77.5 kg | Control |
| Cable Fly | 4 | 12–15 | 32–34 kg | Dropset |
| Machine Press | 3 | 10–12 | moderado-alto | Congestión |
| Triceps Pushdown | 4 | 12–15 | 42.5 kg | Myo-reps |
👉 Aquí volvemos a empujar carga en incline 🔥
🟦 WEDNESDAY – BACK (🔥 MÁS DENSIDAD)
| 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 |
👉 TODO con:
- pausa abajo en jalones
- control total
🟪 THURSDAY – POSTERIOR CHAIN (🔥 MÁS FUERZA REAL)
Hip Thrust
| Serie | Peso | Reps |
|---|---|---|
| Warm-up | — | — |
| Trabajo 1 | 170 kg | 8 |
| Trabajo 2 | 180 kg | 6–8 |
| 🔥 Top Set | 190 kg | 6–8 |
| Back-off | 160 kg | 10–12 |
👉 Subimos intensidad respecto semana 25
Accesorios
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Romanian Deadlift | 4 | 8 | 170 kg |
| Seated Leg Curl | 4 | 12–15 | 75 kg |
| Low Back Extension | 3 | 15 | 30 kg |
| Standing Calf Raise | 4 | 15–20 | 100 kg |
💡 RDL:
- 3 seg bajada
- estiramiento real
🟨 FRIDAY – SHOULDERS (🔥 MÁS INTENSIDAD)
| Ejercicio | Series | Reps | Peso |
|---|---|---|---|
| Machine Shoulder Press | 4 | 6–8 | 80 kg |
| Machine Lateral Raise | 4 | 12–15 | 55 kg |
| Cable Lateral Raise | 3 | 12–15 | 12 kg |
| Face Pull | 3 | 12–15 | 45 kg |
| Rear Delt Fly | 3 | 15 | 40 kg |
| Plank | 3 | 60 s | — |
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