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 |
|---|---|---|---|---|---|---|---|---|
| Hipthrust rest pause |
| 3 | 6-8 | 3-1-1-1 | 3 | Fallo | ||
| Kickback quadruped |
| 3 | 7-9 | 3-1-1-1 | 3 | 0 | EN SMITH | |
| Deadlift stiff leg deficit |
| 3 | 5-7 | 3-1-1-1 | 3 | 2 | ||
| Leg extension |
| 3 | 7-9 | 3-1-1-1 | 3 | 1 | ||
| Leg curl seated |
| 3 | 7-9 | 3-1-1-1 | 3 | 1 | ||
| Crunch V |
| 4 | 8-12 | 3-1-1-1 | 2 | 3 | O EN MAQUINA |
Resultados de la Bitácora
| Semana | Serie | Peso | Repeticiones | Notas | Fecha |
|---|---|---|---|---|---|
| 3 | 4 | 0 | 12 | 2025-09-19 | |
| 2 | 4 | 0 | 12 | 2025-09-09 | |
| 1 | 2 | 0 | 3 | 2025-09-03 | |
| 1 | 4 | 0 | 12 | 2025-09-02 | |
| 1 | 3 | 0 | 12 | 2025-10-01 | |
| 12 | 4 | 0 | 8 | 2024-06-13 | |
| 12 | 3 | 0 | 8 | 2024-06-13 | |
| 12 | 1 | 0 | 8 | 2024-06-13 | |
| 12 | 3 | 0 | 8 | 2024-06-11 | |
| 12 | 2 | 0 | 8 | 2024-06-11 |