PESO REPETICION MAXIMA (RM)
Semana 1
Lunes
3x8
x5
2x2
x1
Martes
3x8
x5
2x2
x1
Miercoles
3x8
x5
2x2
x1
Semana 2
Lunes
x5
x5
x5
Martes
Descanso
Miercoles
x5
x5
x5
Jueves
Descanso
Viernes
x5
x5
x5
Sab/Dom
Descanso
Mesociclo Base (semanas 3 a 6)
Sem#
Lunes
Miercoles
Viernes
Sabado
3
x4x9
x5x7
x7x5
x10x3
4
x4x9
x5x7
x7x5
x10x3
5
x4x9
x5x7
x7x5
x10x3
6
Descanso
Descanso
Prikidka (trabajar hasta una repeticion maxima)
Cambio (semanas 7 y 8)
Mesociclo Intenso (semanas 9 a 12)
Semana 9
Lunes
x3
x4
x3x4
x5
Miercoles
x3
x3
x4
x3
x2x5
Sabado
x4
x4
x5x4
Semana 10
Lunes
x4
x4
x4
x3
x2x4
Miercoles
x3
x3
x3
x3x3
x3
Sabado
x3
x3
x4
x4x5
Semana 11
Lunes
x3
x3
x3
x5x5
Miercoles
x3
x3
x3
x2x3
Sabado
x3
x3
x3
x4x3
Semana 12
Lunes
x3
x4
x5x5
Miercoles
x3
x3
x4x3
Sabado
x3
x4
x3x4
Recorte (semana final)
Semana 13
Lunes
x3
x3
x2x5
x3x4
Miercoles
x4
x4x4
Domingo
Probar maximo