Notes
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A:
BP 6x2@80% (nuevo PB)
wide grip pull ups 2x10+1x10 (10 kg)+1xF (15 kg)
seated rows 3x10
seated shrugs 3x10
abs 4x10
B:
DBBP 5x10
CGBP 3X8
chin ups (chest to bar) 2x10+1x10 (10 kg)
hiperextensions 3x10
preacher curls 3-4x10
C:
BP (WK 1 7x4 @ 70%, WK 2 6x3 @ 80%, WK 3 5x2 @ 90%, WK 4 3x1 ramping up to 95-100+%)
lat pulldowns 3x10
seated rows 3x10
seated shrugs 3x10
abs 4x10
D:
BP 3-5X8-10 (fácil)
DB seated OHP 3x10
lateral raises 3x10
hyperextensions 3x10
preacher curls 3-4x10
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