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 |
| 3 | 7-10 | 3-1-1-1 | 3 | 2 | ||
| Deadlift romanian barra |
| 3 | 6-8 / 8-10 | 4-1-1-1 | 5 | 2 | 2 series pesadas + 1 serie moderada | |
| Hipthrust tension constante |
| 3 | 7-10 | 3-1-1-1 | 3 | 1 | ||
| Pistol squat box |
| 3 | 5-7 | 3-1-1-1 | 3 | 2 | ||
| Leg curl seated |
| 3 | 8-10 | 3-1-1-1 | 3 | 1 | ||
| Calf raises unilateral mancuerna |
| 3 | 10-15 | 4-2-1-2 | 3 | 2 |
Resultados de la Bitácora
| Semana | Serie | Peso | Repeticiones | Notas | Fecha |
|---|---|---|---|---|---|
| 3 | 4 | 5 | 10 | 2025-09-19 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 1 | 3 | 5 | 10 | 2024-07-15 | |
| 2 | 3 | 10 | 15 | 2024-04-20 |