Ejercicios mes 1 al mes 6 - 2026

1/1/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-10

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

3/1/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-10

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

Ejercicios mes 7 al mes 12 - 2025

1/7/2025

Estoy levantando menos peso y me nos repeticiones para poder hacer abdominales.

PP 100-10-100-10-100-10-100-10

G 150-20-200-10-200-10-200-10

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-10-130-10-130-10-130-10

F 80-10-80-10-80-10-80-10

ADM 50-15-50-15-50-15-50-15

3/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-15-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-10-75-10-75-10-75-10

ADM 50-15-50-15-50-15-50-15

5/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-10-200-10-200-10

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-10-130-10-130-10-130-10

F 80-10-80-10-80-10-80-10

ADM 50-15-50-15-50-15-50-15

7/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-10-40-10-40-10-40-10

Hombro 40-10-40-10-40-10-40-10

D 75-10-75-10-75-10-75-10

ADM 50-20-50-20-50-20-50-20

8/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-10-200-10-200-10

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-10-130-10-130-10-130-10

ADM 50-20-50-20-50-20-50-20

10/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-10-75-10-75-10

ADM 50-20-50-20-50-20-50-20

14/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 50-20-40-20-40-20-40-20

15/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-150-20-150-20-150-20

AB 80-10-80-10-80-10-80-10

AB2 105-12-105-12-105-12-105-12

C2 130-10-130-10-130-10-130-10

ADM 45-20-45-20-45-20-45-20

17/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 45-20-45-20-45-20-45-20

19/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-10-200-10-200-10

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-12-105-12-105-12

C2 130-10-130-10-130-10-130-10

ADM 45-20-45-20-45-20-45-20

21/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 45-20-45-20-45-20-45-20

22/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-10-200-10-200-10

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-12-105-12

C2 130-10-130-10-130-10-130-10

ADM 45-20-45-20-45-20-45-20

25/7/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 45-20-45-20-45-20-45-20

26/7/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-15

C2 130-10-130-10-130-12-130-12

ADM 45-20-45-20-45-20-45-20

6/8/2025

Bíceps MB1 30-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-20-40-20-40-20-40-20

7/8/2025

PP 100-10-100-10-100-10-100-10

G 150-25-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-30-40-30

9/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-12-105-12-105-12-105-12

C2 130-10-130-10-130-10-130-10

ADM 40-25-40-25-40-25-40-30

11/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-25

12/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-12-105-12-105-12-105-12

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-25

14/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-25

16/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-150-20-150-20-150-20

AB 80-10-80-10-80-10-80-10

AB2 105-12-105-12-105-12-105-12

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-25

18/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 60-10-60-10-60-10-60-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-25

20/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-25

21/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-25

23/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-25

25/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-25

26/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-15-200-15

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-15

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-25

28/8/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-25-40-25-40-25-40-30

30/8/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-15-200-16

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-25-40-25-40-25-40-30

1/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

2/9/2025

PP 100-10-100-10-100-10-100-10

G 150-25-200-15-200-20-200-20

AB 80-10-80-10-80-10-80-10

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-30-40-30-40-30-40-30

4/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

6/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-12-80-12-80-12-80-12

AB2 105-12-105-12-105-12-105-12

C2 130-12-130-12-130-12-130-12

ADM 40-30-40-30-40-30-40-30

8/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-12-40-30-40-30-40-30

10/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-12

AB 80-12-80-12-80-12-80-12

AB2 105-10-105-10-105-10-105-10

C2 130-12-130-12-130-12-130-12

ADM 40-30-40-30-40-30-40-30

11/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

13/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-15-200-15-200-20

AB 80-12-80-12-80-12-80-12

AB2 105-10-105-12-105-12-105-12

C2 130-12-130-12-130-12-130-12

ADM 40-30-40-30-40-30-40-30

15/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-10-75-10-75-10-75-10

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

16/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-12-200-20

AB 80-12-80-12-80-12-80-12

AB2 105-10-105-10-105-12-105-12

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

18/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

20/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-12-200-15-200-20

AB 80-12-80-12-80-12-80-12

AB2 105-12-105-12-105-15-105-15

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

22/9/2025

Bíceps MB1 40-10-40-10-40-10-40-10

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

23/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-15-200-15-200-15

AB 80-12-80-12-80-12-80-12

AB2 105-12-105-12-105-12-105-12

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

25/9/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

27/9/2025

PP 100-10-100-10-100-10-100-10

G 150-20-200-15-200-20-200-20

AB 80-12-80-12-80-12-80-12

AB2 105-15-105-15-105-15-105-15

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

2/10/2025

Bíceps MB1 40-10-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-10-40-10-40-10

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

4/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-15-200-20-200-20

AB 80-12-80-12-80-12-80-12

AB2 105-15-105-15-105-15-105-20

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-40

6/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

7/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-20-200-20-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-15-105-15-105-15-105-15

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

14/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

15/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-20-200-20-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-15-105-15-105-15-105-15

C2 130-15-130-15-130-15-130-15

ADM 40-30-40-30-40-30-40-30

16/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-10-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

18/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-20-200-25-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-20-105-20-105-20-105-20

C2 130-16-130-16-130-16-130-16

ADM 40-30-40-30-40-30-40-30

20/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-15-75-15-75-15-75-15

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

21/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-20-200-25-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-20-105-20-105-20-105-20

C2 130-16-130-16-130-16-130-16

ADM 40-30-40-30-40-30-40-30

23/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

25/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-25-200-25-200-25

AB 80-12-80-12-80-12-80-12

AB2 80-30-80-30-80-30-80-30

C2 130-16-130-16-130-16-130-16

ADM 40-30-40-30-40-30-40-30

27/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

28/10/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-25-200-25-200-40

AB 80-12-80-12-80-12-80-12

AB2 105-20-105-20-105-20-105-20

C2 130-16-130-16-130-16-130-16

ADM 40-30-40-30-40-30-40-30

30/10/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

1/11/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-25-200-25-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-12-105-20-105-20-105-25

C2 130-16-130-16-130-16-130-16

ADM 40-30-40-30-40-30-40-30

3/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

4/11/2025

PP 100-10-100-10-100-10-100-10

G 150-40-200-25-200-25-200-25

AB 80-12-80-12-80-12-80-12

AB2 105-20-105-20-105-20-105-20

C2 130-20-130-20-130-20-130-20

ADM 40-30-40-30-40-30-40-30

6/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

10/11/2025

Bíceps MB1 40-12-30-12-30-12-30-15

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

15/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

17/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

19/11/2025

Bíceps MB1 40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12

Pecho 40-8-40-8-40-8

Hombro 40-12-40-12-40-12

D 75-8-75-8-75-8

25/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

ADM 40-30-40-30-40-30-40-30

27/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

29/11/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

1/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

3/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

6/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

8/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

10/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

12/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

18/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

20/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-10

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

22/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

24/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-8

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8

30/12/2025

Bíceps MB1 40-12-40-12-40-12-40-12

Tríceps M1 75-12-75-12-75-12-75-12

Pecho 40-8-40-8-40-8-40-10

Hombro 40-12-40-12-40-12-40-12

D 75-8-75-8-75-8-75-8