Lunes

Martes

Mircoles
WOD

Jueves

Viernes

Musculacin

Musculacin

Musculacin

Musculacin

Workout A:

Workout B:

Workout C:

Workout D:

Squats: 4 sets of 5 reps

Lunges: 3 sets of 8 reps
Leg Extensions: 2 sets of 10
reps
Lying Leg Curls: 2 sets of 10
reps
Standing Calf Raises: 2 sets
of 10 reps
Hanging Leg Raises: 2 sets
of 15 reps

Dumbbell Bench Press: 3

sets of 5 reps
Bent Over Barbell Row: 3
sets of 5 reps
Military Press: 3 sets of 8
reps
Reverse Flyes: 2 sets of 10
reps
Side Lateral Raises: 2 sets
of 10 reps
Bench Dips: 2 sets of 15
reps

Deadlifts: 4 sets of 5 reps

Dumbbell Step-Ups: 3 sets of
8 reps
Leg Press: 3 sets of 10 reps
Seated Calf Raises: 2 sets of
8 reps
Standing Calf Raises: 2 sets
of 15 reps
Exercise Ball Crunch: 2 sets
of 15 reps

Incline Bench Press: 3 sets of 8

reps
Lat Pulldown: 3 sets of 8 reps
Seated Cable Row: 2 sets of 8
reps
Dumbbell Bicep Curls: 2 sets of
10-12 reps
Incline Dumbbell Curls: 2 sets of
10-12 reps
Pushups: 2 sets of 15 reps or
until fatigue

WOD:Hensuckers end

WOD

WOD

WOD

Cardio
Fartlek Mexicano
20calentamiento y
luego
10fuertes
9lentos
8fuertes
7lentos
...
2fuertes
1lentos

Sbado
WOD

Cardio
1h Cardio