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A:
Press banca 6x2@55 kg
lat pulldown 4x10
seated rows 3x10
leg press 3x10
abdominales 4x10
B:
Press banca mancuernas 5x10
Press banca agarre angosto 3X8
chin ups 4x10 (trabajar para llegar a hacer eso con negativos y/o asistida)
hiperextensions 3x10
curls 3-4x10
C:
Press banca:
-semana 1 7x4 @ 45 kg
-semana 2 6x3 @ 52,5 kg
-semana 3 5x2 @ 57,5 kg
-semana 4 3x1 @ 60/65/70 kg
lat pulldown 4x10
seated rows 3x10
leg press 3x10
abdominales 4x10
D:
press banca 3-5X10 (fácil)
press hombro sentado (macuernas) 3x10
chin ups 4x10
hyperextensions 3x10
curls 3-4x10
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