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Ejercicios Be

The document appears to be a workout log containing exercises and sets completed over 9 weeks. It includes exercises targeting the chest, back, legs, shoulders and arms. Each workout contains 3 sets of various exercises. The log tracks weight and repetitions completed each week as the workout program progresses over the outlined time period.

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titobarrios1
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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23 views60 pages

Ejercicios Be

The document appears to be a workout log containing exercises and sets completed over 9 weeks. It includes exercises targeting the chest, back, legs, shoulders and arms. Each workout contains 3 sets of various exercises. The log tracks weight and repetitions completed each week as the workout program progresses over the outlined time period.

Uploaded by

titobarrios1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Date

Workout Exercise Week 1


Target Completed
Weight Reps Weight Reps
1 PRESS DE BANCA
SET1
SET 2
SET 3

2 PRESS BANCA BARRA INCLINADO


SET1
SET 2
SET 3

3 PRESS MANCUERNA INCLINADO


Set 1
Set 2
Set 3

4 JALON PECHO DESDE ABAJO


SET1
SET 2
SET 3

5 JALON PECHO DESDE ARRIBA


SET1
SET 2
SET 3

6 PECHO APERTURA
SET1
SET 2
SET 3

7 FLEXIONES
SET1
SET 2
SET 3
8 PARALELA PECHO
SET1
SET 2
SET 3
Click here to view this as a Google Sheet!
Date Date Date

Week 2 Week 3 Week 4


Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
his as a Google Sheet!
Date Date Date

Week 4 Week 5 Week 6


Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date Date Date

Week 7 Week 8 Week 9


Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date

Week 9
Completed
Weight Reps
Date Date
BRAZOS
Workout Exercise Week 1 Week 2
Target Completed Target
Weight Reps Weight Reps Weight
1 CLOSE GRIP BENCH PRESS
SET 1
SET 2
SET3

2 CURL EZ BAR
SET 1
SET 2
SET3

3 PRESS TRICEP SENTADO


SET 1
SET 2
SET3

4 CURL HAMMER MANC-BE


SET 1
SET 2
SET3

5 TRICEPS PUSHDOWN 2 BRAZOS


SET 1
SET 2
SET3

6 BICEPS AL PISO
SET 1
SET 2
SET3

7 PATADA TRASERA
SET 1
SET 2
SET3
8 BICEPS INCLINADO
SET 1
SET 2
SET3

9 TRICEPS TRAS NUCA


SET 1
SET 2
SET3

10 CHIN UP
SET 1
SET 2
SET3

11 TRICEPS BARRA Z
SET 1
SET 2
SET3

12
SET 1
SET 2
SET3
Click here to view this as a Google Sheet!
Date Date Date

Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Google Sheet!
te Date Date Date

ek 4 Week 5 Week 6 Week 7


Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date

Week 7 Week 8
Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps
Date Date
ESPALDA
Workout Week 1 Week 2
Target Completed Target
EJERCICIO Weight Reps Weight Reps Weight
1 PESO MUERTO
SET 1
SET 2
SET3

2 JALON A 1 BRAZO BE-POLEA


SET 1
SET 2
SET3

3 ONE ARM ROW BE/ DUMBELL


SET 1
SET 2
SET3

4 Lat Pulldown (Wide-Grip)


SET 1
SET 2
SET3

5 REMO BARRA AGARRE ANCHO


SET 1
SET 2
SET3

6 REMO CON MANOPLAS


SET 1
SET 2
SET3

7 TRAPECIO
SET 1
SET 2
SET3

8 EXTENSION LUMBAR ROMANA


SET 1
SET 2
SET3

9 DOMINADAS
SET 1
SET 2
SET3

10 CINTURA ESCAPULAR
SET 1
SET 2
SET3

11 COLGARSE
SET 1
SET 2
SET3
Click here to view this as a Google Sheet!
Date Date Date

Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Google Sheet!
te Date Date Date

ek 4 Week 5 Week 6 Week 7


Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date

Week 7 Week 8
Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps
Date
PIERNAS
Workout Exercise Week 1
Target Completed
Weight Reps Weight Reps
1 SENTADILLA MANC/BE/BARRA
SET 1
SET 2
SET3

2 PRENSA BE/PARED
SET 1
SET 2
SET3

3 LEG CURL
SET 1
SET 2
SET3

4 PANTORRILLA SENTADO
SET 1
SET 2
SET3

5 GLUTEOS PATADA TRASERA


SET 1
SET 2
SET3

6 LEVANTAMIENTO GLUTEOS
SET 1
SET 2
SET3
SET 4

7 HIP ABDUCTION MAQ 36


SET 1
SET 2
SET3

8 HIP ADDUCTION MAQ 35


SET 1
SET 2
SET3

9 PANTORRILLA PARADO
SET 1
SET 2
SET3
Date Date

Week 2 Week 3
Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps
Date Date

Week 4 Week 5
Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps
Date Date

Week 6 Week 7
Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps
Date

Week 8
Target Completed
Weight Reps Weight Reps
Date
HOMBROS
Workout Exercise Week 1
Target Completed
Weight Reps Weight Reps
1 PRESS BE/MANCUERNA SENTADO
SET 1
SET 2
SET3

2 ELEVACION LATERAL BE/MANC


SET 1
SET 2
SET3

3 ELEVACION TRASERA SENTADO


SET 1
SET 2
SET3

4 ROTACION EXTERNA
SET 1
SET 2
SET3

5 ROTACION INTERNA
SET 1
SET 2
SET3

6 JALON A LA CARA BE/TRX


SET 1
SET 2
SET3

7 MESONERO
SET 1
SET 2
SET3

8
9
Click here to view this as a Google Sheet!
Date Date Date

Week 2 Week 3 Week 4


Target Completed Target Completed Target
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
s as a Google Sheet!
Date Date Date

Week 4 Week 5 Week 6


Completed Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
Date Date

Week 7 Week 8
Target Completed Target Completed
Weight Reps Weight Reps Weight Reps Weight Reps
Date Date
ABDOMEN
Workout Exercise Week 1 Week 2
Target Completed Target
Weight Reps Weight Reps Weight
1 Cable Crunch
SET 1
SET 2
SET3

2 Captain's Chair Leg Raise


SET 1
SET 2
SET3

3 PLANCHA
SET 1
SET 2
SET3

4 PLANCHAS LATERAL IZQ


SET 1
SET 2
SET3

5 PLANCHAS LATERAL DERECHA


SET 1
SET 2
SET3

6
SET 1
SET 2
SET3

8
9
Click here to view this as a Google Sheet!
Date Date Date

Week 2 Week 3 Week 4


Target Completed Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Google Sheet!
te Date Date Date

ek 4 Week 5 Week 6 Week 7


Completed Target Completed Target Completed Target
Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Date Date

Week 7 Week 8
Target Completed Target Completed
Reps Weight Reps Weight Reps Weight Reps
FECHA
FECHA

1 PESO CORPORAL

2 PESO MAGRO

3 %GRASA CORPORAL

4 CIRCUNFERENCIA PECHO

5 BRAZO DERECHO

6 BRAZO IZQ

7 CIRCUNFERENCIA ABDOMEN

8 PIERNA DERECHA

9 PIERNA IZQUIERDA

10 PANTORRILLA DERECHA

11 PANTORRILLA IZQQUIERDA

12

13

14

15

16

17
8

9
Click here to view this as a Google Sheet!
s as a Google Sheet!

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