PASOS
1. Leer la Guía CTB
2. Leer las Instrucciones
3. Abreviaturas incluidas en tu plan:
“TEMPO=velocidad del ejercicio“ “DESC=minutos de descanso” “RIR=repeticiones en reserva”
4. Envíame tus vídeos para revisarlos y enviarte la retroalimentación al whatsapp 33 2303 1780
Día 1
| EJERCICIO | VIDEO | SERIES | REP | TEMPO | DESC | RIR | NOTAS | Acción |
|---|---|---|---|---|---|---|---|---|
| Bulgarian ss gluteo barra |
| 3 | 5-7 | 3-1-1-1 | 3 | 1 | ||
| Push up box |
| 3 | 5-7 | 3-1-1-1 | 3 | 1 | ||
| Sumo Squat barra |
| 4 | 7-9 | 3-1-1-1 | 3 | 2 | ||
| Bicep curl barra |
| 4 | 5-7 | 3-1-1-1 | 3 | 1 | ||
| Deadlift stiff leg |
| 3 | 6-8 | 3-1-1-1 | 3 | 2 | ||
| Pistol squat box |
| 3 | 5-7 | 3-1-1-1 | 3 | 2 | ||
| Bicep curl barra |
| 3 | 10-12 | 3-1-1-1 | 3 | 1 |
Resultados de la Bitácora
| Semana | Serie | Peso | Repeticiones | Notas | Fecha |
|---|---|---|---|---|---|
| 1 | 3 | 3 | 12 | 2025-11-27 | |
| 1 | 2 | 3 | 15 | 2025-11-27 | |
| 1 | 1 | 3 | 10 | 2025-11-27 | |
| 1 | 1 | 30 | 10 | 2025-08-26 | |
| 1 | 4 | 40 | 4 | Lbs | 2025-07-14 |
| 1 | 4 | 40 | 4 | Lbs | 2025-07-14 |
| 1 | 4 | 40 | 4 | Lbs | 2025-07-14 |
| 1 | 4 | 40 | 4 | Lbs | 2025-07-14 |
| 1 | 3 | 40 | 6 | Lbs | 2025-07-14 |
| 1 | 2 | 40 | 5 | 2025-07-14 |