🚀 SEMANA 28 (ACTUALIZADA CON PROGRESIÓN REAL)
🟥 MONDAY – LEGS (QUADS)
Back Squat
4 → 12/10/8/6/15
👉 65 – 85 – 90 – 115 – 100 – 90 ⬆️
Hack Squat
4 → 8–10
👉 150 kg ⬆️ (+5)
Bulgarian Split Squat
3 → 10–12
👉 27 kg ⬆️ (+2)
Leg Extension
3 → 10–12
👉 80 kg ⬆️ (+5)
Standing Calf Raise
3 → 8–10
👉 105 kg ⬆️ (+5)
🟥 TUESDAY – CHEST + TRICEPS
Incline Barbell Press
4 → 6–8
👉 70 kg ⬆️
Flat Barbell Bench Press
4 → 8–10
👉 80 kg ⬆️
Cable / Machine Fly
3 → 12–15
👉 90 kg ⬆️
Weighted Dips
3 → 8–10
👉 +27.5 kg (≈ 105 total) ⬆️
Overhead Triceps Extension
3 → 10–12
👉 42 kg ⬆️
Rope Pushdown
3 → 12–15
👉 45 kg ⬆️
🟦 WEDNESDAY – BACK + BICEPS
Lat Pulldown
3 → 6–8
👉 90 kg ⬆️
Chest Supported Row
5 → 8–10
👉 85 kg ⬆️
Single Arm Lat Pulldown
4 → 10–12
👉 38 kg ⬆️
Seated Cable Row
3 → 10–12
👉 85 kg ⬆️
EZ Bar Curl
3 → 8–10
👉 42.5 kg ⬆️
Hammer Curl
4 → 10–12
👉 22 kg ⬆️
🟪 THURSDAY – POSTERIOR + GLUTES
Hip Thrust
5 → 6–8
👉 170 kg (base) + pico 220–225 kg en top set interno 🔥
Romanian Deadlift
4 → 6–8
👉 170 kg ⬆️
Seated Leg Curl
4 → 10–12
👉 75 kg ⬆️
Low Back Machine
3 → 12–15
👉 30 kg ⬆️
Standing Calf Raise
4 → 15–20
👉 100 kg ⬆️
🟨 FRIDAY – SHOULDERS + CORE
Seated DB Shoulder Press / Machine
4 → 6–8
👉 80 kg ⬆️
Lateral Raises
4 → 12–15
👉 52 kg ⬆️
Cable Lateral Raise
3 → 12–15
👉 12 kg ⬆️
Face Pull
3 → 12–15
👉 42 kg ⬆️
Rear Delt Fly
3 → 15
👉 37 kg ⬆️
Plank
3 → 40s
👉 BW (mantener)
