PHASE 6 WEEK 28

 

🚀 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)

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🟥 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
👉 35kg ⬆️

Rope Pushdown
3 → 12–15
👉 30 kg ⬆️

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🟦 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 ⬆️

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🟪 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 ⬆️

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🟨 FRIDAY – SHOULDERS + CORE

Seated DB Shoulder Press / Machine
4 → 6–8
👉 80 kg ⬆️

Lateral Raises
4 → 12–15
👉 50 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)