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  • HST Hipertrofia 2014

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    hst hipertrofia 2014

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    3 views2 pages

    HST Hipertrofia 2014

    Uploaded by

    diegoesgriam
    Calc

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Semana 1 Semana 2 Semana 3 Semana 4

    EDITAR AQUÍ 15 15 10 10
    Peso 1 RM Ejercicio lun mie vie lun mie vie lun mie vie lun
    120 Sentadilla 45 48 51 54 57 60 67.5 72 76.5 81
    140 Peso Muerto Rumano 52.5 56 59.5 63 66.5 70 79 84 89 94.5
    80 Press de Banca Plano 30 32 34 36 38 40 45 48 51 54
    30 Remo a 1 mano con Mancuerna 11 12 13 13.5 14 15 17 18 19 20
    90 Dominadas 34 36 38 40.5 43 45 51 54 57 61
    50 Press Militar 19 20 21 22.5 24 25 28 30 32 34
    40 Curl con barra Z 15 16 17 18 19 20 22.5 24 25.5 27
    15 Extensiones sobre la Cabeza 5.63 6 6.38 6.75 7.13 7.5 8.44 9 9.56 10
    Elevación de talones (gemelos) 0 0 0 0 0 0 0 0 0 0

    Pesos redondea
    Semana 1 Semana 2 Semana 3 Semana 4
    15 15 10 10
    Ejercicio lun mie vie lun mie vie lun mie vie lun
    Sentadilla 45.0 50.0 52.5 55.0 57.5 60.0 67.5 72.5 77.5 82.5
    Peso Muerto Rumano 52.5 57.5 60.0 65.0 67.5 70.0 80.0 85.0 90.0 95.0
    Press de Banca Plano 30.0 32.5 35.0 37.5 40.0 40.0 45.0 50.0 52.5 55.0
    Remo a 1 mano con Mancuerna 12.5 12.5 15.0 15.0 15.0 15.0 17.5 20.0 20.0 22.5
    Dominadas 35.0 37.5 40.0 42.5 45.0 45.0 52.5 55.0 57.5 62.5
    Press Militar 20.0 20.0 22.5 22.5 25.0 25.0 30.0 30.0 32.5 35.0
    Curl con barra Z 15.0 17.5 17.5 20.0 20.0 20.0 22.5 25.0 27.5 27.5
    Extensiones sobre la Cabeza 7.5 7.5 7.5 7.5 7.5 7.5 10.0 10.0 10.0 12.5
    Elevación de talones (gemelos) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0
    Semana 4 Semana 5 Semana 6 Semana 7 Semana 8 Semana 9
    10 8 8 5 5
    mie vie lun mie vie lun mie vie lun mie vie lun mie vie lun mie vie
    85.5 90 72 76.8 81.6 86.4 91.2 96 81 86.4 91.8 97.2 102.6 108
    99.75 105 84 89.6 95.2 100.8 106.4 112 94.5 100.8 107.1 113.4 119.7 126
    57 60 48 51.2 54.4 57.6 60.8 64 54 57.6 61.2 64.8 68.4 72
    21.38 22.5 18 19.2 20.4 21.6 22.8 24 20 21.6 22.95 24.3 25.65 27
    64.13 67.5 54 57.6 61.2 64.8 68.4 72 61 64.8 68.85 72.9 76.95 81
    35.63 37.5 30 32 34 36 38 40 34 36 38.25 40.5 42.75 45
    28.5 30 24 25.6 27.2 28.8 30.4 32 27 28.8 30.6 32.4 34.2 36
    10.69 11.25 9 9.6 10.2 10.8 11.4 12 10 10.8 11.48 12.15 12.83 13.5
    0 0 0 0 0 0 0 0 0 0 0 0 0 0

    Pesos redondeados a discos de 2,5kgr


    Semana 4 Semana 5 Semana 6 Semana 7 Semana 8
    10 8 8 5 5
    mie vie lun mie vie lun mie vie lun mie vie lun mie vie
    87.5 90.0 72.5 77.5 82.5 87.5 92.5 97.5 82.5 87.5 92.5 97.5 105.0 110.0
    100.0 105.0 85.0 90.0 97.5 102.5 107.5 112.5 95.0 102.5 107.5 115.0 120.0 127.5
    57.5 60.0 50.0 52.5 55.0 60.0 62.5 65.0 55.0 60.0 62.5 65.0 70.0 72.5
    22.5 22.5 20.0 20.0 22.5 22.5 25.0 25.0 22.5 22.5 25.0 25.0 27.5 27.5
    65.0 67.5 55.0 60.0 62.5 65.0 70.0 72.5 62.5 65.0 70.0 75.0 77.5 82.5
    37.5 37.5 30.0 32.5 35.0 37.5 40.0 40.0 35.0 37.5 40.0 42.5 45.0 45.0
    30.0 30.0 25.0 27.5 27.5 30.0 32.5 32.5 27.5 30.0 32.5 32.5 35.0 37.5
    12.5 12.5 10.0 10.0 12.5 12.5 12.5 12.5 12.5 12.5 12.5 12.5 15.0 15.0
    0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

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