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5X5 pOWEREXPLOSIVE
5X5 pOWEREXPLOSIVE
5X5 pOWEREXPLOSIVE
Edición Powerexplosive
Sólo rellenar celdas en color:
Carga
Día Ejercicio Reps 1 2 3
5 0 5 10
Hip Thrust 5 0 5 10
5 0 5 10
5 0 0 0
5 0 0 0
5 0 0 0
Sentadilla 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Lunes
5 0 0 0
Press Banca 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Remo 5 0 0 0
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
1 0 0 0
Sentadilla
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Miércoles Press Inclinado
1 0 0 0
1 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Peso Muerto
1 0 0 0
1 0 0 0
5 0 0 0
5 2.5 7.5 12.5
Hip Thrust 5 2.5 7.5 12.5
5 2.5 7.5 12.5
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Sentadilla
1 0 0 0
1 0 0 0
3 0 0 0
8 0 0 0
5 0 0 0
5 0 0 0
Viernes 5 0 0 0
5 0 0 0
Press Banca
1 0 0 0
1 0 0 0
3 0 0 0
8 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
5 0 0 0
Remo
1 0 0 0
1 0 0 0
3 0 0 0
Remo
8 0 0 0
Registro de la Com
Semana 1 2 3
Peso Corporal Objetivo
Peso Corporal
Peso Corporal al 10% Err:502 Err:502 Err:502
Peso Corporal al 10% Depleto Err:502 Err:502 Err:502
Cintura (cm)
Cuello (cm)
Grasa Corporal (%) Err:502 Err:502 Err:502
Masa Libre de grasa Err:502 Err:502 Err:502
Masa Grasa Err:502 Err:502 Err:502
Indice de Masa Libre de Grasa (FFMI) Err:502 Err:502 Err:502
FFMI Ajustado Err:502 Err:502 Err:502
Altura (m)
1RMs E
Semana 1 2 3
Sentadilla 0 0 0
Press Banca 0 0 0
Peso Muerto 0 0 0
Remo 0 0 0
Press Inclinado 0 0 0
Hip Thrust 2.5 7.5 15
Salto de Peso
Ejercicio Peso Reps entre Series
Sentadilla 12.5%
Press Banca
osive
12.5%
Peso Muerto 12.5%
Remo 12.5%
Press Inclinado 12.5%
Hip Thrust -
Carga Externa
Semana
4 5 6 7 8 9 10
15 20 25 30 35 40 45
15 20 25 30 35 40 45
15 20 25 30 35 40 45
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 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 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 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 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 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 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
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 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 0 0 0 0 0
0 0 0 0 0 0 0
17.5 22.5 27.5 32.5 37.5 42.5 47.5
17.5 22.5 27.5 32.5 37.5 42.5 47.5
17.5 22.5 27.5 32.5 37.5 42.5 47.5
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 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 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 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 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 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
0 0 0 0 0 0 0
1RMs Estimados
4 5 6 7 8 9 10
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 0 0 0 0 0 0
20 25 30 37.5 42.5 47.5 52.5
1RM 5RM Peso Inicial Discos más Pequeños Disponibles
0 0 0
0 0 0
0 0 0
0 0 0
0 0 0
0 0
11 12
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
Err:502 Err:502
11 12
0 0
0 0
0 0
0 0
0 0
60 65
scos más Pequeños Disponibles 2.5