Sem11
- 1. GRAFICA MESO VEL MESO MF MESO MF M MESO F MD C.ESPAÑA PLANINNG L X J V S SES D TEC-Z1 7700 400+8X50 800 200 + 4x150 800 300 300 400+2X200+4X100 1200 1200 1200 Z1.2 8800 100-200-300-400-400-.. 2000 300 + 3x100 600 20X100 C/1´30" 2000 800-600-400-200 PP 2000 2X300 600 Z2a 7600 200-400-600-600-.. 2400 400 + 8x50 800 2X200 400 2X(3X100+3X50 z2 5300 4X50-4X100-4X150-4X200EI 2000 2X100 200 8X100-4X200-3X300 z3-cv 4900 100-200-300-400PN 1000 36X100 3600 z4 3325 z5 350 10X15 SAL 150 REC 1300 100 200 200 200 200 200 200 1,79 6350 2,39 5200 1,70 3725 1,63 12X50 + 800 1400 20X50 1000 6 AER 4X100 + 2X200 800 Vol T 23200 87,3 15,43 39275 CIRCUITO 200PN F 8X15F+10 C/30" 200 100 100 400 400 100 100 100 5300 1,41 5600 3,23 2600 1,90 6300 1000 20X50 1000 8 AER 800 8X100 800 Vol T 29400 900 4X100+3X100 700 3X400+6X200PROG 2400 39275 74,9 2500 4X100+4X50 600 Vol M ANA 3X100 3000 20X50 4X100 + 2X200 12X50 + 800 300 5237 8575 5X25 125 Int. 21,8 1400 200 15,43 4200 1,38 VPn Int M 4200 2,06 10,69% INF-ALEV L M M X J V S D SES TEC-Z1 6400 400+8X50 800 200 + 4x150 800 400+2X200+4X100 1200 1200 1200 Z1.2 6600 100-200-300-400-400-.. 2000 300 + 3x100 600 800-600-400-200 PP 2000 2X(2X300 1200 Z2a 5600 200-400-600-600-.. 2400 400 + 8x50 800 2X(2X200 800 2X(3X100+3X50 900 4X100+3X100 700 26575 z2 4600 4X50-4X100-4X150-4X200EI 2000 2X(2X100 400 16X100 1600 4X100+4X50 600 Vol M ANA z3-cv 1300 100-200-300-400PN 1000 3X100 300 4429 2175 z4 725 5X25 125 z5 150 REC 9,76 1200 26575 2X(4X50RTMO 200PN F 10X15 SAL 100 100 400 400 5300 1,41 3000 1,70 200 Int. 150 8,2 9,76 400 VPn Int M 3950 1,63 14,86% 100 100 200 200 200 200 200 200 6300 0 1,79 3950 1,59 4300 1,64 3725 1,63 12X50 + 800 1400 20X50 1000 6 AER 4X100 + 2X200 800 Vol T 21900 86,0 0 VEL L M M X J V S S SES TEC-Z1 6400 400+8X50 800 200 + 4x150 800 400+2X200+4X100 1200 1200 1200 Z1.2 Z2a z2 z3-cv z4 z5 6100 100-200-300-400-400-.. 2000 300 + 3x100 600 600-400-300-200 PP 1500 2X(2X300 1200 4800 2X(4X200 1600 400 + 8x50 800 2X(2X200 800 2X(3X100+3X50 900 4X100+3X100 700 25475 4600 4X50-4X100-4X150-4X200EI 2000 2X(2X100 400 16X100 1600 4X100+4X50 600 Vol M ANA 1300 100-200-300-400PN 1000 3X100 300 4246 2375 REC 1200 9,97 3X(4X50RTMO 100 400 400 4500 1,39 3200 1,91 200 5X25 125 150 9,97 VPn 100 100 200 200 200 200 200 200 Int M 4700 5800 1,81 3950 1,59 4300 1,64 3725 1,63 1,66 18,45% 600 100 200PN F 10X15 SAL 925 Int. 150 25475 DEBIL ACOND FG RF FMH FMEx FMC FMI 45 60 0 40 0 30 0 0 5,95 175 SECO L MA+core+soldados+REC 5´REMO + 5´CARDIO BLOQUE BRAZOS: 4x(8r max pot + 20rep) 4x(dominadas+flex palm)(1´-3´) 4x(trx pecto + pressB)(1´-3´) 4x(sold flex+tracc pecho)(1´-3´) relax 5´ 60 15 10 20 15 2,54 0 SECO X MA+core+soldados+REC 5´REMO + 5´CARDIO BLOQUE PNS: 4x(8r max pot + 20rep) 4x(saltos pmr + cuadriceps)(1´-3´) 4x(pliometria + isquios)(1´-3´) 4x(saltos cruz + gemelos)(1´-3´) relax 5´ 60 15 10 20 15 SECO V MA+core+soldados+REC 5´REMO + 5´CARDIO BLOQUE CORE: tablas 10´ maquina 10´ variado 10´ 15 40 relax 5´ 2,54 55 0,86 0 9,3