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 |
|---|---|---|---|---|---|---|---|---|
| Back Squat barra alta |
| 2 | 7-10 | 4-1-1-1 | 3 | 1 | ||
| Chin up liga |
| 3 | 5-7 | 3-1-1-1 | 3 | 2 | ||
| Calf raises smith |
| 4 | 8-10 | 4-2-1-2 | 3 | 1 | ||
| Leg extension unilateral |
| 3 | 8-10 | 3-0-1-1 | 3 | 2 | ||
| Tricep katana |
| 4 | 10-15 | 3-1-1-1 | 3 | 1 | ||
| Latpull down unilateral |
| 3 | 7-10 | 3-1-1-1 | 3 | 2 | ||
| Deadlift romanian barra |
| 3 | 5-8 | 3-1-1-1 | 3 | 2 | 2 series normales / 1 serie parciales largas |
Resultados de la Bitácora
| Semana | Serie | Peso | Repeticiones | Notas | Fecha |
|---|---|---|---|---|---|
| 1 | 3 | 60 | 8 | 2025-02-10 | |
| 1 | 3 | 34 | 8 | 2024-11-13 | |
| 4 | 3 | 35 | 7 | Lb | 2024-12-10 |
| 4 | 2 | 35 | 8 | Lb | 2024-12-10 |
| 4 | 1 | 45 | 6 | Ib | 2024-12-10 |
| 1 | 1 | 30 | 8 | 2024-11-26 | |
| 1 | 1 | 30 | 8 | 2024-11-26 | |
| 1 | 1 | 30 | 8 | 2024-11-26 | |
| 1 | 1 | 70 | 7 | 2024-11-06 | |
| 4 | 3 | 12 | 15 | 2024-11-06 |