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 |
|---|---|---|---|---|---|---|---|---|
| Deadlift romanian barra |
| 3 | 5-7 | 3-1-1-1 | 3 | 2 | ||
| Hipthrust rest pause |
| 3 | 6-8 | 3-1-1-1 | 3 | Fallo | ||
| Leg curl seated |
| 3 | 8-10 | 3-1-1-1 | 3 | 1 | UNILATERAL | |
| Sumo squat mancuerna |
| 3 | 8-12 | 3-1-1-1 | 3 | 2 | ||
| Adductors machine |
| 3 | 6-8 | 3-1-1-1 | 3 | 1 | ||
| Crunch polea |
| 3 | 8-12 | 3-1-1-1 | 3 | 3 |
Resultados de la Bitácora
| Semana | Serie | Peso | Repeticiones | Notas | Fecha |
|---|---|---|---|---|---|
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 2 | 4 | 17.5 | 12 | 2025-09-15 | |
| 1 | 1 | 40 | 10 | 2025-09-01 | |
| 1 | 4 | 80 | 10 | 2025-08-25 | |
| 1 | 4 | 80 | 10 | 2025-08-25 |