[NEURAL_INTERFACE_v2.1]
LAST: 1D AGO
1 WORKOUTS/WK

Hevy Workouts

Total: 492 workouts

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Monday, September 26 at 10:33 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 25
    • Set 2: Wt: 52.2kg / 115lbs Reps: 30
    • Set 3: Wt: 52.2kg / 115lbs Reps: 30
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 44.2kg / 97.5lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 5
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 108.9kg / 240lbs Reps: 10
    • Set 2: Wt: 113.4kg / 250lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 25
    • Set 2: Wt: 90.7kg / 200lbs Reps: 25
    • Set 3: Wt: 90.7kg / 200lbs Reps: 25
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 58m 57s

Total Volume: 18,323 kg

Total Sets: 19

Biceps & Triceps 💪

Tuesday, January 11 at 1:18 PM

Exercises

  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10s
  • Battle Ropes
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 7.3kg / 16lbs Reps: 15
    • Set 2: Wt: 7.3kg / 16lbs Reps: 15
    • Set 3: Wt: 7.3kg / 16lbs Reps: 15
    • Set 4: Wt: 7.3kg / 16lbs Reps: 15
  • Triceps Pushdown
    • Set 1: Wt: 29.9kg / 66lbs Reps: 15
    • Set 2: Wt: 29.9kg / 66lbs Reps: 15
    • Set 3: Wt: 29.9kg / 66lbs Reps: 15
    • Set 4: Wt: 29.9kg / 66lbs Reps: 15
  • Bicep Curl (Cable)
    • Set 1: Wt: 29.9kg / 66lbs Reps: 12
    • Set 2: Wt: 29.9kg / 66lbs Reps: 12
    • Set 3: Wt: 29.9kg / 66lbs Reps: 12
    • Set 4: Wt: 29.9kg / 66lbs Reps: 12
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
    • Set 4: Wt: 5.4kg / 12lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 59.9kg / 132lbs Reps: 12
    • Set 2: Wt: 59.9kg / 132lbs Reps: 12
    • Set 3: Wt: 59.9kg / 132lbs Reps: 12
    • Set 4: Wt: 59.9kg / 132lbs Reps: 12
  • Rope Cable Curl
    • Set 1: Wt: 29.9kg / 66lbs Reps: 12
    • Set 2: Wt: 29.9kg / 66lbs Reps: 12
    • Set 3: Wt: 29.9kg / 66lbs Reps: 12
    • Set 4: Wt: 29.9kg / 66lbs Reps: 12

Duration: 50m

Total Volume: 8,241 kg

Total Sets: 28

Chest & shoulders

Monday, May 16 at 11:25 AM

Exercises

  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
  • Unilateral Low Cable Fly
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 2: Wt: 4.1kg / 9lbs Reps: 12
    • Set 3: Wt: 4.1kg / 9lbs Reps: 12
    • Set 4: Wt: 4.1kg / 9lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12

Duration: 49m 22s

Total Volume: 5,574 kg

Total Sets: 23

Shoulder

Friday, December 11 at 11:11 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 4m

Total Volume: 3,278 kg

Total Sets: 30

S2 D3- Wilfred fall - espalda, trapecio, biceps, abd (PF)

Wednesday, October 5 at 11:02 AM

Exercises

  • Inverted Row
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 4
  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Concentration Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 9m 3s

Total Volume: 3,543 kg

Total Sets: 29

S4 D3 Wilfred fall - pierna, hombro

Thursday, June 17 at 10:19 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 2m
  • Box Squat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 9
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 22m 25s

Total Volume: 6,484 kg

Total Sets: 31

3. Legs

Thursday, March 11 at 11:11 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
    • Set 5: Wt: 15.9kg / 35lbs Reps: 8
  • Zancada Invertida
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 15.9kg / 35lbs Reps: 15
    • Set 5: Wt: 18.1kg / 40lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 17
  • Sentadilla Búlgara
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Elevación de Gemelos a Una Pierna (Macuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
  • Elevación de Gemelos a Una Pierna
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Curl de Pierna Sentado
    • Set 1: Wt: 31.8kg / 70lbs Reps: 9
    • Set 2: Wt: 31.8kg / 70lbs Reps: 9
    • Set 3: Wt: 34kg / 75lbs Reps: 6
  • Extensión de Pierna
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 10

Duration: 1hr 41m 38s

Total Volume: 5,454 kg

Total Sets: 31

Back & Biceps 💪

Thursday, January 30 at 3:51 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 3m 24s

Total Volume: 3,198 kg

Total Sets: 25

Full Back & Biceps 💪

Tuesday, August 30 at 11:15 AM

Exercises

  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
    • Set 5: Wt: 36.3kg / 80lbs Reps: 5
  • Reverse Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 15
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 6
    • Set 4: Wt: 9.1kg / 20lbs Reps: 6
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Seated Row (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 8

Duration: 1hr 37s

Total Volume: 7,992 kg

Total Sets: 29

S5 D5 Wilfred fall - full body

Sunday, October 3 at 12:51 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Squat (Band)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Box Squat
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 6
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 39m 38s

Total Volume: 4,750 kg

Total Sets: 43

Chest

Thursday, July 28 at 11:19 AM

Exercises

  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 6
  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Single Arm Dumbell Bench
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Pullover (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 1
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 1
    • Set 2: Wt: 45.4kg / 100lbs Reps: 1
    • Set 3: Wt: 45.4kg / 100lbs Reps: 1
    • Set 4: Wt: 45.4kg / 100lbs Reps: 1
  • Chest Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 1
    • Set 2: Wt: 54.4kg / 120lbs Reps: 1
    • Set 3: Wt: 54.4kg / 120lbs Reps: 1
    • Set 4: Wt: 54.4kg / 120lbs Reps: 1
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 17m 14s

Total Volume: 4,849 kg

Total Sets: 27

Hombro & abdomen

Tuesday, August 20 at 10:11 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Russian Twist (Weighted)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12

Duration: 51m 17s

Total Volume: 1,179 kg

Total Sets: 21

S6 D1 Wilfred fall - Fuerza tren inferior

Tuesday, June 29 at 10:43 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Box Squat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
    • Set 5: Wt: -- Reps: 30
    • Set 6: Wt: -- Reps: 30
  • Single leg hip thrust (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Goblet Squat
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10

Duration: 58m 1s

Total Volume: 4,953 kg

Total Sets: 37

Biceps & Triceps

Monday, December 14 at 11:26 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 51m

Total Volume: 3,840 kg

Total Sets: 30

Hombro & abdomen

Monday, September 9 at 11:40 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10

Duration: 27m 34s

Total Volume: 699 kg

Total Sets: 12

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Monday, December 19 at 11:39 AM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Bent Over Row (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Narrow Overhead Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12

Duration: 52m 8s

Total Volume: 4,123 kg

Total Sets: 23

S2 D6 - Wilfred fall - espalda, trapecio, biceps y pantorrilla

Saturday, June 5 at 7:29 PM

Exercises

  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Standing Calf Raise
    • Set 1: Wt: -- Reps: 50
    • Set 2: Wt: -- Reps: 50
    • Set 3: Wt: -- Reps: 50
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 12
    • Set 2: Wt: 49kg / 108lbs Reps: 12
    • Set 3: Wt: 49kg / 108lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
  • Bicep Curl (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 1
  • Seated Calf Raise
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Bench Press (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 5

Duration: 1hr 29m 14s

Total Volume: 4,272 kg

Total Sets: 25

Chest! And some Triceps & Shoulders

Tuesday, April 19 at 11:12 AM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 15
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
    • Set 6: Wt: 56.7kg / 125lbs Reps: 5
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10

Duration: 47m 36s

Total Volume: 6,681 kg

Total Sets: 19

Entrenamiento Matutino ☀️

Thursday, January 7 at 11:10 AM

Exercises

  • Ball Slams
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Banda)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Curl Martillo (Banda)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 10
    • Set 2: Wt: 5.4kg / 12lbs Reps: 10
    • Set 3: Wt: 5.4kg / 12lbs Reps: 10
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10

Duration: 56m

Total Volume: 1,334 kg

Total Sets: 24

Chest (clt)

Thursday, March 24 at 11:15 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
  • Iso-Lateral Chest Press (Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 6
  • Incline Chest Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12

Duration: 37m 24s

Total Volume: 4,931 kg

Total Sets: 14

3. Legs

Thursday, February 25 at 11:57 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Zancada Invertida
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 8
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 1hr 25m

Total Volume: 3,685 kg

Total Sets: 26

Upper 🔥

Friday, March 10 at 4:25 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
  • Preacher Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 6
    • Set 2: Wt: 72.6kg / 160lbs Reps: 6
    • Set 3: Wt: 72.6kg / 160lbs Reps: 6
  • Bicep Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 6
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 9
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10

Duration: 47m 52s

Total Volume: 8,063 kg

Total Sets: 22

Upper B

Friday, March 4 at 12:56 PM

Exercises

  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Lying Knee Raise Weight
    • Set 1: Wt: 13.6kg / 30lbs Reps: 20
    • Set 2: Wt: 13.6kg / 30lbs Reps: 20
    • Set 3: Wt: 18.1kg / 40lbs Reps: 20
    • Set 4: Wt: 18.1kg / 40lbs Reps: 20
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 15
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
    • Set 4: Wt: 40.8kg / 90lbs Reps: 10
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Lat Pulldown (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Upright Row (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10

Duration: 1hr 4m 48s

Total Volume: 9,326 kg

Total Sets: 27

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Tuesday, September 20 at 10:58 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Bent Over Row (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Bicep Curl (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 6
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12

Duration: 1hr 2m 46s

Total Volume: 3,175 kg

Total Sets: 27

S1 D3 - Wilfred fall - espalda y hombro y pecho (PF)

Wednesday, September 7 at 9:58 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Bent Over Row (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1s
    • Set 2: Wt: -- Reps: -- Time: 1s
    • Set 3: Wt: -- Reps: -- Time: 1s

Duration: 1hr 27m 54s

Total Volume: 5,141 kg

Total Sets: 31

🌋 Push B

Friday, March 11 at 1:08 PM

Exercises

  • Seated Overhead Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
    • Set 4: Wt: 24.9kg / 55lbs Reps: 10
    • Set 5: Wt: 24.9kg / 55lbs Reps: 10
    • Set 6: Wt: 24.9kg / 55lbs Reps: 10
    • Set 7: Wt: 24.9kg / 55lbs Reps: 6
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 43.1kg / 95lbs Reps: 10
    • Set 5: Wt: 43.1kg / 95lbs Reps: 10
    • Set 6: Wt: 43.1kg / 95lbs Reps: 6
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
  • Lying Knee Raise Weight
    • Set 1: Wt: 18.1kg / 40lbs Reps: 20
    • Set 2: Wt: 18.1kg / 40lbs Reps: 20
    • Set 3: Wt: 18.1kg / 40lbs Reps: 20
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 8

Duration: 1hr 2m 46s

Total Volume: 8,759 kg

Total Sets: 29

S3 D1 - Wilfred fall - Fuerza tren superior

Monday, September 13 at 10:27 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 6
    • Set 2: Wt: 18.1kg / 40lbs Reps: 6
    • Set 3: Wt: 18.1kg / 40lbs Reps: 6
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
    • Set 4: Wt: -- Reps: -- Time: 30s

Duration: 1hr 6m 2s

Total Volume: 2,528 kg

Total Sets: 30

Legs mix

Thursday, April 7 at 11:11 AM

Exercises

  • Front Squat Machine
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 29.5kg / 65lbs Reps: 8
    • Set 5: Wt: 29.5kg / 65lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 15
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 48.5kg / 107lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 10
    • Set 3: Wt: 31.8kg / 70lbs Reps: 10
    • Set 4: Wt: 34.9kg / 77lbs Reps: 10
  • Hip Abduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 53.3kg / 117.5lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Glute Kickback (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8

Duration: 47m 25s

Total Volume: 8,655 kg

Total Sets: 22

Pierna

Sunday, June 23 at 5:20 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12

Duration: 48m 43s

Total Volume: 5,697 kg

Total Sets: 20

1. Legs (home)

Tuesday, October 10 at 6:38 PM

Exercises

  • Hip Thrust (Barbell)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 3
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 15
    • Set 2: Wt: 24.9kg / 55lbs Reps: 15
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
  • Step Up
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8

Duration: 58m 54s

Total Volume: 3,976 kg

Total Sets: 17

2.1 Chest, Shoulders & Core

Tuesday, May 18 at 10:22 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8

Duration: 50m 26s

Total Volume: 1,769 kg

Total Sets: 23

Chest & triceps

Sunday, June 16 at 7:57 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Chest Frente (Jair)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 6
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12

Duration: 1hr 4m 17s

Total Volume: 3,361 kg

Total Sets: 25

Shoulder

Wednesday, December 23 at 11:14 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 59m

Total Volume: 3,278 kg

Total Sets: 30

Biceps & Triceps

Monday, November 2 at 11:06 AM

Exercises

  • Curl de Bíceps con Cable
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
    • Set 4: Wt: 16.3kg / 36lbs Reps: 10
    • Set 5: Wt: 16.3kg / 36lbs Reps: 10
    • Set 6: Wt: 16.3kg / 36lbs Reps: 10
  • Curl de Bíceps con Cable
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 10
    • Set 3: Wt: 32.7kg / 72lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8

Duration: 54m

Total Volume: 5,490 kg

Total Sets: 33

S5 D2 Wilfred fall - Fuerza tren inferior

Wednesday, June 23 at 10:34 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
  • Squat (Band)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Box Squat
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
    • Set 5: Wt: -- Reps: 30
    • Set 6: Wt: -- Reps: 30
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Squat (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 5
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
    • Set 4: Wt: 24.9kg / 55lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10

Duration: 1hr 6m 7s

Total Volume: 4,776 kg

Total Sets: 33

10K + chill workout

Monday, February 6 at 12:31 PM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 1hr
  • Preacher Curl (Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 45.4kg / 100lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15
    • Set 4: Wt: 45.4kg / 100lbs Reps: 15
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Lat Pulldown (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
  • Chest Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
    • Set 4: Wt: 22.7kg / 50lbs Reps: 15

Duration: 1hr

Total Volume: 6,600 kg

Total Sets: 18

Day 2. Leg Annihilation 🦊 Shoulders

Saturday, February 19 at 1:42 PM

Exercises

  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Squat (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Leg Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 12
    • Set 4: Wt: 63.5kg / 140lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 48.8kg / 107.5lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 53m 18s

Total Volume: 8,804 kg

Total Sets: 27

Upper 🔥

Thursday, February 23 at 12:03 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 5
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 5
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 8
    • Set 2: Wt: 72.6kg / 160lbs Reps: 8
    • Set 3: Wt: 72.6kg / 160lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10

Duration: 38m 55s

Total Volume: 6,990 kg

Total Sets: 19

Back, Biceps & abds 💪

Thursday, February 9 at 11:30 AM

Exercises

  • Battle Ropes
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
  • Side Bend (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 20
  • Russian Twist (Weighted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bicycle Crunch Raised Legs
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Heel Taps
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Concentration Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Bicep Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Back Extension (Machine)
    • Set 1: Wt: 81.6kg / 180lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 10
    • Set 3: Wt: 81.6kg / 180lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 7
    • Set 4: Wt: 22.7kg / 50lbs Reps: 6
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Reverse Grip Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12

Duration: 1hr 13m 35s

Total Volume: 9,793 kg

Total Sets: 38

S1 D5 Wilfred Fall - triceps & Biceps (pf)

Saturday, December 24 at 11:25 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Single Triceps Pushdown
    • Set 1: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 2: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 8
  • Triceps Kickback
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 19m 17s

Total Volume: 3,679 kg

Total Sets: 25

3.1 Legs

Thursday, April 15 at 10:33 PM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10

Duration: 1hr 13m 33s

Total Volume: 3,329 kg

Total Sets: 18

1. Chest

Tuesday, May 3 at 11:18 AM

Exercises

  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 43.1kg / 95lbs Reps: 6
    • Set 3: Wt: 43.1kg / 95lbs Reps: 6
    • Set 4: Wt: 43.1kg / 95lbs Reps: 6
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 31.8kg / 70lbs Reps: 10
    • Set 3: Wt: 31.8kg / 70lbs Reps: 10
    • Set 4: Wt: 31.8kg / 70lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 7m 26s

Total Volume: 5,965 kg

Total Sets: 25

Chest, Triceps & Shoulders

Tuesday, May 10 at 11:20 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
    • Set 4: Wt: -- Reps: 5
  • Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
    • Set 5: Wt: 56.7kg / 125lbs Reps: 6
  • Seated Overhead Press (Barbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 8
    • Set 4: Wt: 24.9kg / 55lbs Reps: 5
  • Triceps Extension (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 53.3kg / 117.5lbs Reps: 12
    • Set 3: Wt: 53.3kg / 117.5lbs Reps: 12
    • Set 4: Wt: 53.3kg / 117.5lbs Reps: 12
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Arnold Press (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Pullover (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12

Duration: 1hr 13m 26s

Total Volume: 8,149 kg

Total Sets: 33

Chest & triceps

Saturday, August 31 at 12:26 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
    • Set 4: Wt: 9.1kg / 20lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10

Duration: 30m 28s

Total Volume: 2,050 kg

Total Sets: 17

Old Chest

Wednesday, November 4 at 11:37 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
    • Set 4: Wt: 47.6kg / 105lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 59m

Total Volume: 4,222 kg

Total Sets: 28

Hombro & abdomen

Wednesday, June 26 at 11:04 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Russian Twist (Weighted)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Upright Row (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Heel Taps
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20

Duration: 58m 48s

Total Volume: 1,615 kg

Total Sets: 33

S6 D3. Wilfred Fall - hombro, biceps, tricep, abd

Thursday, July 1 at 10:58 AM

Exercises

  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Chin Up
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 5
  • Triceps Pushdown
    • Set 1: Wt: 49kg / 108lbs Reps: 8
    • Set 2: Wt: 43.5kg / 96lbs Reps: 8
    • Set 3: Wt: 43.5kg / 96lbs Reps: 8
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s

Duration: 45m 6s

Total Volume: 5,521 kg

Total Sets: 35

S8 D2 Wilfred fall - Fuerza tren inferior

Thursday, July 15 at 10:47 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
  • Box Squat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Single Leg Hip Thrust
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Jump Squat
    • Set 1: Wt: -- Reps: 16
    • Set 2: Wt: -- Reps: 16
    • Set 3: Wt: -- Reps: 16
  • Jumping Jack
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30

Duration: 44m 2s

Total Volume: 1,823 kg

Total Sets: 27

Hiit - Chuy

Thursday, December 9 at 11:35 AM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 35m

Duration: 35m

Total Volume: 0 kg

Total Sets: 1

S5 D3 - Wilfred fall - espalda y hombro

Friday, October 1 at 10:28 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 12
    • Set 2: Wt: 49kg / 108lbs Reps: 12
    • Set 3: Wt: 49kg / 108lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 10
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 32s
    • Set 2: Wt: -- Reps: -- Time: 32s
    • Set 3: Wt: -- Reps: -- Time: 32s
    • Set 4: Wt: -- Reps: -- Time: 32s

Duration: 57m 40s

Total Volume: 5,408 kg

Total Sets: 35

2.1 Chest, Shoulders & Core

Wednesday, March 24 at 10:06 AM

Exercises

  • Dominada
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Flexiones
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
    • Set 5: Wt: 20.4kg / 45lbs Reps: 10
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 7
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 6
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 6
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m 15s
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 1
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 1

Duration: 1hr 41m 54s

Total Volume: 3,765 kg

Total Sets: 44

Cardio...

Wednesday, January 4 at 1:03 PM

Exercises

  • Stair Machine
    • Set 1: Wt: -- Reps: -- Time: 35m

Duration: 35m

Total Volume: 0 kg

Total Sets: 1

2K

Wednesday, March 8 at 4:05 PM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 20m

Total Volume: 0 kg

Total Sets: 1

Uper body

Wednesday, March 10 at 11:37 AM

Exercises

  • Alrededor del Mundo
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Remo con Mancuerna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Curl Zottman (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 32.7kg / 72lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 1hr 7m 56s

Total Volume: 5,883 kg

Total Sets: 33

Shoulder day

Wednesday, January 20 at 10:50 AM

Exercises

  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Vuelos Posteriores (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 15
    • Set 2: Wt: 4.5kg / 10lbs Reps: 15
    • Set 3: Wt: 4.5kg / 10lbs Reps: 15
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 15
    • Set 2: Wt: 4.5kg / 10lbs Reps: 15
    • Set 3: Wt: 4.5kg / 10lbs Reps: 15
  • Remo con Mancuerna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Alrededor del Mundo
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12

Duration: 1hr 3m

Total Volume: 4,042 kg

Total Sets: 24

Entrenamiento Matutino ☀️

Wednesday, July 17 at 1:39 PM

Exercises

  • Curls de Concentración
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Araña (Barra)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Patada de Tríceps
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Extensión de Tríceps de un Brazo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 54m 40s

Total Volume: 3,985 kg

Total Sets: 34

Chest & Core

Friday, February 25 at 12:32 PM

Exercises

  • Incline Chest Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 11
  • Bench Press (Barbell)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Unilateral Upper Chest Fly (Dumbbell)
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 10
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 4: Wt: 7.9kg / 17.5lbs Reps: 12
  • Decline Crunch
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Unilateral Low Cable Fly
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 4: Wt: 3.4kg / 7.5lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Torso Rotation
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Cable Crunch
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12

Duration: 56m 38s

Total Volume: 5,674 kg

Total Sets: 30

S6 D2 - Wilfred fall - espalda,abdomen y hombro

Wednesday, June 30 at 9:32 PM

Exercises

  • Ab Wheel
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 1
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Seated Cable Row
    • Set 1: Wt: 70.8kg / 156lbs Reps: 12
    • Set 2: Wt: 70.8kg / 156lbs Reps: 12
    • Set 3: Wt: 70.8kg / 156lbs Reps: 12
    • Set 4: Wt: 70.8kg / 156lbs Reps: 12

Duration: 1hr 4m 55s

Total Volume: 5,660 kg

Total Sets: 32

3. Back

Wednesday, April 27 at 11:08 AM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
    • Set 4: Wt: 59kg / 130lbs Reps: 12
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 56.7kg / 125lbs Reps: 12
    • Set 3: Wt: 56.7kg / 125lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
    • Set 4: Wt: 49.9kg / 110lbs Reps: 12
  • Behind The Neck Lat Pulldown
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 31.8kg / 70lbs Reps: 10
    • Set 3: Wt: 31.8kg / 70lbs Reps: 10
    • Set 4: Wt: 31.8kg / 70lbs Reps: 10
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 1hr 1m 21s

Total Volume: 8,782 kg

Total Sets: 25

1.1 Legs & Back

Monday, May 10 at 10:33 AM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Reverse Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m

Duration: 1hr 9m 30s

Total Volume: 4,010 kg

Total Sets: 32

S4 D4. Wilfred Fall - pecho, biceps, pantorrilla

Friday, June 18 at 10:20 AM

Exercises

  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 49kg / 108lbs Reps: 6
    • Set 2: Wt: 43.5kg / 96lbs Reps: 8
    • Set 3: Wt: 43.5kg / 96lbs Reps: 8
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 6

Duration: 1hr 10m 33s

Total Volume: 4,599 kg

Total Sets: 33

1.1 Legs & Back

Monday, May 17 at 10:41 PM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8

Duration: 46m 7s

Total Volume: 2,985 kg

Total Sets: 21

Leg

Thursday, February 13 at 6:43 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Stretching
    • Set 1: Wt: -- Reps: -- Time: 4m 9s

Duration: 51m 49s

Total Volume: 6,459 kg

Total Sets: 26

S5 D3 - Wilfred fall - espalda y hombro

Thursday, June 24 at 9:57 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Chin Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 274.9kg / 606lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Shrug (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Seated Cable Row
    • Set 1: Wt: 70.8kg / 156lbs Reps: 12
    • Set 2: Wt: 70.8kg / 156lbs Reps: 12
    • Set 3: Wt: 70.8kg / 156lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 10
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 6
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 32s
    • Set 2: Wt: -- Reps: -- Time: 32s
    • Set 3: Wt: -- Reps: -- Time: 32s
    • Set 4: Wt: -- Reps: -- Time: 32s

Duration: 1hr 33m 23s

Total Volume: 8,960 kg

Total Sets: 39

Upper A

Monday, May 23 at 11:25 AM

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
    • Set 5: Wt: 45.4kg / 100lbs Reps: 10
  • Crunch (Weighted Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 12
    • Set 4: Wt: 63.5kg / 140lbs Reps: 12
  • Triceps Dip (Weighted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Triceps Kickback
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Decline Crunch (Weighted)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
  • Seated Dip Machine
    • Set 1: Wt: 40.8kg / 90lbs Reps: 20
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 12
    • Set 4: Wt: 63.5kg / 140lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8

Duration: 1hr 18m 28s

Total Volume: 16,538 kg

Total Sets: 42

Leg rutina Cynthia cuaderno

Tuesday, October 20 at 10:44 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
    • Set 5: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 31m

Total Volume: 1,905 kg

Total Sets: 20

5. Shoulders

Monday, June 13 at 11:07 AM

Exercises

  • Seated Bent Over Rear Delt Raise
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 4: Wt: 7.9kg / 17.5lbs Reps: 12
  • Seated Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Upright Row (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Shoulder Dip Machine
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 72.6kg / 160lbs Reps: 12
    • Set 4: Wt: 63.5kg / 140lbs Reps: 12
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 28m 5s

Total Volume: 6,464 kg

Total Sets: 33

Espalda & biceps

Wednesday, January 15 at 2:24 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 8
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Back Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 56m 59s

Total Volume: 4,463 kg

Total Sets: 24

S3 D4 Wilfred fall - Fuerza tren inferior

Friday, September 17 at 10:01 AM

Exercises

  • Box Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Split Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Squat (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 1

Duration: 41m 44s

Total Volume: 1,202 kg

Total Sets: 21

4. Arms & ABS

Saturday, June 18 at 1:14 PM

Exercises

  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 6
  • Seated Dip Machine
    • Set 1: Wt: 68kg / 150lbs Reps: 10
    • Set 2: Wt: 72.6kg / 160lbs Reps: 10
    • Set 3: Wt: 72.6kg / 160lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 57.8kg / 127.5lbs Reps: 10
    • Set 2: Wt: 57.8kg / 127.5lbs Reps: 10
    • Set 3: Wt: 57.8kg / 127.5lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 6
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Hammer Curl (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Back Extension (Weighted Hyperextension)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 1hr 6m 50s

Total Volume: 7,641 kg

Total Sets: 28

Shoulder - Bogotá

Saturday, November 19 at 1:56 AM

Exercises

  • Front Raise (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 15
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 15
    • Set 4: Wt: 7.9kg / 17.5lbs Reps: 15
  • Seated Overhead Press (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 15
    • Set 2: Wt: 10kg / 22lbs Reps: 15
    • Set 3: Wt: 10kg / 22lbs Reps: 15
    • Set 4: Wt: 10kg / 22lbs Reps: 15
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 5kg / 11lbs Reps: 15
    • Set 2: Wt: 5kg / 11lbs Reps: 15
    • Set 3: Wt: 5kg / 11lbs Reps: 15
    • Set 4: Wt: 5kg / 11lbs Reps: 15
  • Narrow Overhead Press
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 10kg / 22lbs Reps: 10
    • Set 3: Wt: 10kg / 22lbs Reps: 8
    • Set 4: Wt: 10kg / 22lbs Reps: 8
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12

Duration: 45m

Total Volume: 1,637 kg

Total Sets: 20

Shoulder Day

Thursday, July 14 at 9:38 AM

Exercises

  • Front Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
  • Arnold Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
    • Set 4: Wt: 38.6kg / 85lbs Reps: 8
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 4: Wt: 5.7kg / 12.5lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 8
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 10
  • Front Raise (Cable)
    • Set 1: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 2: Wt: 8.6kg / 19lbs Reps: 8
    • Set 3: Wt: 8.6kg / 19lbs Reps: 8

Duration: 59m 51s

Total Volume: 2,726 kg

Total Sets: 26

Back (clt)

Sunday, March 20 at 12:26 PM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
  • Iso-Lateral High Row (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
  • Front Pulldown
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Back Extension (Hyperextension)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Lat Pulldown - Close Grip (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 9

Duration: 55m

Total Volume: 4,770 kg

Total Sets: 17

Push day

Wednesday, March 3 at 10:31 PM

Exercises

  • Press de Hombros (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
    • Set 5: Wt: 6.8kg / 15lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 6
  • Alrededor del Mundo
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 4
    • Set 4: Wt: 2.3kg / 5lbs Reps: 12
    • Set 5: Wt: 2.3kg / 5lbs Reps: 12
  • Press de Banca en Declive (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 40
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Press Militar de Pie (Barra)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 6
    • Set 4: Wt: 9.1kg / 20lbs Reps: 6
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
    • Set 4: Wt: 6.8kg / 15lbs Reps: 25

Duration: 1hr 22m 31s

Total Volume: 3,182 kg

Total Sets: 38

2. Chest, Shoulders & Core

Wednesday, February 17 at 10:56 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
    • Set 5: Wt: 20.4kg / 45lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
    • Set 5: Wt: 20.4kg / 45lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8

Duration: 1hr 8m

Total Volume: 3,005 kg

Total Sets: 32

Uper body

Monday, December 7 at 11:08 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Remo Sentado con Cable - Agarre Abierto
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Araña (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 1hr 3m

Total Volume: 9,981 kg

Total Sets: 42

1. Legs & Back

Tuesday, March 16 at 4:20 PM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
    • Set 5: Wt: 18.1kg / 40lbs Reps: 17
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 3
  • Remo Invertido
    • Set 1: Wt: -- Reps: 15
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 15
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10

Duration: 39m 18s

Total Volume: 4,894 kg

Total Sets: 17

🔥 1 Upper

Monday, August 1 at 10:48 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 6
    • Set 2: Wt: 29.5kg / 65lbs Reps: 6
    • Set 3: Wt: 29.5kg / 65lbs Reps: 6
    • Set 4: Wt: 29.5kg / 65lbs Reps: 6
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
    • Set 4: Wt: 54.4kg / 120lbs Reps: 15
  • Lat Pulldown (Cable)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
    • Set 4: Wt: 54.4kg / 120lbs Reps: 10
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 37m 10s

Total Volume: 9,405 kg

Total Sets: 31

Shoulders & Core + cardio

Wednesday, December 15 at 11:29 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Shoulder Taps
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 15
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 15
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 15
  • Rear Delt Raise (Dumbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 15
    • Set 3: Wt: 5.4kg / 12lbs Reps: 15
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
  • Sit Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Bicycle Crunch
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Lying Leg Raise
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 14m 51s

Total Volume: 957 kg

Total Sets: 36

Chest & triceps

Monday, June 10 at 11:51 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
    • Set 4: Wt: 11.3kg / 25lbs Reps: 6
  • Bench Press (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12

Duration: 59m 8s

Total Volume: 2,749 kg

Total Sets: 21

Chest & shoulders

Tuesday, April 5 at 11:38 AM

Exercises

  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 48.5kg / 107lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12

Duration: 41m 43s

Total Volume: 5,334 kg

Total Sets: 21

Day 1. Chest Massacre 🦊

Wednesday, February 16 at 11:51 AM

Comming back to the gym First day at planet fitness 💪

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 16
    • Set 2: Wt: 22.7kg / 50lbs Reps: 16
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
  • Bench Press - Wide Grip (Barbell)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 10
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 10
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
  • Butterfly (Pec Deck)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Chest Dip (Assisted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Incline Chest Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 9
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 6
  • Iso-Lateral Chest Press (Machine)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 6

Duration: 45m 25s

Total Volume: 6,409 kg

Total Sets: 24

Espalda & biceps

Wednesday, November 13 at 4:16 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10

Duration: 57m 4s

Total Volume: 3,368 kg

Total Sets: 29

S4 D5 Wilfred fall

Sunday, September 26 at 12:16 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Lateral Raise (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 7
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Cable Twist (Up to down)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 6
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 6
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 59m

Total Volume: 2,183 kg

Total Sets: 24

S1 D1 - Wilfred fall - Fuerza tren superior

Monday, August 30 at 10:32 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
    • Set 4: Wt: -- Reps: -- Time: 30s
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Chest Press (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12

Duration: 1hr 5m 35s

Total Volume: 2,874 kg

Total Sets: 33

4.1 Push & Pull

Friday, April 16 at 10:32 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15

Duration: 1hr 2m

Total Volume: 1,985 kg

Total Sets: 19

Uper body

Wednesday, March 17 at 10:41 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Remo Sentado con Cable - Agarre Abierto
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10

Duration: 1hr 1m 41s

Total Volume: 4,184 kg

Total Sets: 29

Old Chest

Wednesday, December 2 at 11:01 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 59m

Total Volume: 3,475 kg

Total Sets: 24

Chest, Triceps & Shoulders

Saturday, April 2 at 4:37 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
    • Set 4: Wt: -- Reps: 5
  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 5
    • Set 5: Wt: 43.1kg / 95lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 48.5kg / 107lbs Reps: 12
    • Set 3: Wt: 48.5kg / 107lbs Reps: 10
    • Set 4: Wt: 48.5kg / 107lbs Reps: 6

Duration: 52m 20s

Total Volume: 7,875 kg

Total Sets: 25

1. Legs & Back

Tuesday, February 2 at 10:58 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8

Duration: 1hr 4m

Total Volume: 5,205 kg

Total Sets: 31

5K

Friday, March 10 at 2:53 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 30m

Total Volume: 0 kg

Total Sets: 1

Lower A

Tuesday, May 24 at 10:47 AM

Exercises

  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 99.8kg / 220lbs Reps: 8
    • Set 2: Wt: 117.9kg / 260lbs Reps: 8
    • Set 3: Wt: 127kg / 280lbs Reps: 8
    • Set 4: Wt: 127kg / 280lbs Reps: 8
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 8
    • Set 2: Wt: 90.7kg / 200lbs Reps: 8
    • Set 3: Wt: 90.7kg / 200lbs Reps: 8
    • Set 4: Wt: 90.7kg / 200lbs Reps: 8
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Hip Thrust (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 47.6kg / 105lbs Reps: 8
    • Set 3: Wt: 47.6kg / 105lbs Reps: 8
    • Set 4: Wt: 47.6kg / 105lbs Reps: 8
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 8
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Walking
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 32m 7s

Total Volume: 11,140 kg

Total Sets: 25

Chest

Wednesday, January 29 at 7:01 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Chest Frente (Jair)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8

Duration: 27m 53s

Total Volume: 2,286 kg

Total Sets: 18

Upper Body 💪🏻

Wednesday, May 25 at 11:11 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 43.1kg / 95lbs Reps: 12
    • Set 5: Wt: 52.2kg / 115lbs Reps: 10
    • Set 6: Wt: 47.6kg / 105lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 47.6kg / 105lbs Reps: 8
  • Overhead Press (Smith Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Lat Pulldown (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Seated Cable Row
    • Set 1: Wt: 38.6kg / 85lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 5
    • Set 3: Wt: 9.1kg / 20lbs Reps: 5
  • Bicep Curl (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 58m

Total Volume: 7,974 kg

Total Sets: 28

Isolations - Arms / Delts quick

Monday, March 27 at 1:19 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 5
    • Set 2: Wt: 45.4kg / 100lbs Reps: 4
    • Set 3: Wt: 40.8kg / 90lbs Reps: 5
  • Triceps Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15

Duration: 42m 22s

Total Volume: 4,237 kg

Total Sets: 24

S2 D2. Wilfred Fall - pierna, hombro, pantorrilla

Wednesday, June 2 at 12:06 AM

Exercises

  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 50
    • Set 2: Wt: -- Reps: 50
    • Set 3: Wt: -- Reps: 50
  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Squat (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Lateral Raise (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 55m 28s

Total Volume: 3,615 kg

Total Sets: 25

S1 D5 Wilfred Fall - triceps & Biceps

Friday, September 3 at 10:37 AM

Exercises

  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 5.4kg / 12lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Spider Curl (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Cross Body Hammer Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Bicep Curl (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8

Duration: 57m 49s

Total Volume: 3,395 kg

Total Sets: 27

Chest & triceps

Tuesday, June 25 at 3:27 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Chest Frente (Jair)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8

Duration: 48m

Total Volume: 2,744 kg

Total Sets: 21

Chest & shoulders

Monday, August 15 at 11:08 AM

Exercises

  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Upright Row (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr

Total Volume: 5,938 kg

Total Sets: 25

1.1 Legs & Back

Tuesday, May 4 at 10:29 AM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 5
    • Set 2: Wt: 13.6kg / 30lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 5

Duration: 47m 52s

Total Volume: 3,370 kg

Total Sets: 25

1.1 Legs & Back

Tuesday, March 30 at 10:49 AM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Reverse Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12

Duration: 49m 21s

Total Volume: 3,774 kg

Total Sets: 25

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Thursday, December 15 at 10:44 AM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 7
  • Bent Over Row (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Narrow Overhead Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
  • EZ Bar Biceps Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 6
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 18
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12

Duration: 1hr 8m 43s

Total Volume: 3,774 kg

Total Sets: 32

Chest day

Tuesday, December 8 at 11:47 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
  • Aperturas (Banda)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 12m

Total Volume: 5,129 kg

Total Sets: 30

Upper A

Wednesday, March 2 at 12:00 PM

Exercises

  • Rowing Machine
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Bench Press (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
    • Set 4: Wt: 43.1kg / 95lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 6
    • Set 6: Wt: 52.2kg / 115lbs Reps: 6
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Triceps Dip (Weighted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Back Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 20
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
  • Crunch (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Incline Chest Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 11
    • Set 3: Wt: 20.4kg / 45lbs Reps: 6
  • Front Pulldown
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 29.5kg / 65lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 28.3kg / 62.5lbs Reps: 10
    • Set 3: Wt: 28.3kg / 62.5lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12

Duration: 1hr 14m 51s

Total Volume: 10,195 kg

Total Sets: 39

2. Chest (home gym)

Tuesday, November 21 at 12:03 PM

Exercises

  • Running
    • Set 1: Wt: -- Reps: -- Time: 20m
  • Bench Press (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
    • Set 5: Wt: 11.3kg / 25lbs Reps: 6
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 20m 6s

Total Volume: 853 kg

Total Sets: 9

Chest, Biceps & Forearms (dumbbells)

Monday, February 7 at 12:26 PM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
    • Set 5: Wt: 18.1kg / 40lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10

Duration: 47m 48s

Total Volume: 3,033 kg

Total Sets: 21

Pierna 2 (rock creek)

Thursday, January 16 at 3:57 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Calf Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Deadlift (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12

Duration: 28m

Total Volume: 2,395 kg

Total Sets: 17

Chest & triceps

Monday, January 20 at 1:56 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 6
    • Set 4: Wt: 9.1kg / 20lbs Reps: 6
  • Incline Triceps Extension
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Chest Frente (Jair)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12

Duration: 1hr 21m 44s

Total Volume: 2,041 kg

Total Sets: 26

1.1 fuerza tren inferior - Wilfred fall

Tuesday, August 31 at 10:19 AM

Exercises

  • Box Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12

Duration: 50m 46s

Total Volume: 2,567 kg

Total Sets: 21

Hitt 💪

Monday, January 10 at 5:29 PM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 50m

Duration: 50m

Total Volume: 0 kg

Total Sets: 1

Shoulder Day

Tuesday, February 22 at 11:56 AM

Exercises

  • Front Raise (Dumbbell)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 7kg / 15.5lbs Reps: 12
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 8
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 8
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 8
  • Arnold Press (Dumbbell)
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
  • Shrug (Smith Machine)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 12
    • Set 2: Wt: 29.5kg / 65lbs Reps: 10
    • Set 3: Wt: 29.5kg / 65lbs Reps: 10

Duration: 48m 50s

Total Volume: 3,578 kg

Total Sets: 21

Upper body

Saturday, October 10 at 10:34 AM

Exercises

  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Martillo (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Extensión de Tríceps de un Brazo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 11m

Total Volume: 2,998 kg

Total Sets: 27

S7 D1 Wilfred fall - Fuerza tren inferior

Monday, October 11 at 10:15 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 16
    • Set 2: Wt: 11.3kg / 25lbs Reps: 16
    • Set 3: Wt: 11.3kg / 25lbs Reps: 16
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Single leg hip thrust (Dumbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8

Duration: 58m 15s

Total Volume: 1,619 kg

Total Sets: 21

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Thursday, November 3 at 11:40 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 40
    • Set 3: Wt: 34kg / 75lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 6
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 115.7kg / 255lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 50
    • Set 2: Wt: 63.5kg / 140lbs Reps: 50
    • Set 3: Wt: 63.5kg / 140lbs Reps: 40
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 49m 2s

Total Volume: 20,566 kg

Total Sets: 19

Back & Biceps 💪

Wednesday, January 22 at 1:59 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Back Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10

Duration: 1hr 6m 5s

Total Volume: 4,781 kg

Total Sets: 25

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Tuesday, November 1 at 11:38 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 7
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Bicep Curl (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 45m 41s

Total Volume: 3,511 kg

Total Sets: 21

2. Chest, Shoulders & Core

Wednesday, February 10 at 11:24 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8

Duration: 59m

Total Volume: 2,824 kg

Total Sets: 32

Shoulder

Monday, March 8 at 11:44 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 8
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 15
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 43.5kg / 96lbs Reps: 10
    • Set 3: Wt: 43.5kg / 96lbs Reps: 10
  • Vuelos Posteriores (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 56m 31s

Total Volume: 3,397 kg

Total Sets: 25

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Monday, April 17 at 10:52 PM

Exercises

  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 131.5kg / 290lbs Reps: 12
    • Set 3: Wt: 131.5kg / 290lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 8
    • Set 3: Wt: 63.5kg / 140lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Standing Calf Raise
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10

Duration: 39m 56s

Total Volume: 11,739 kg

Total Sets: 18

Chest & Back

Monday, June 20 at 10:50 AM

Exercises

  • Face Pull
    • Set 1: Wt: 14.7kg / 32.5lbs Reps: 15
    • Set 2: Wt: 14.7kg / 32.5lbs Reps: 15
    • Set 3: Wt: 14.7kg / 32.5lbs Reps: 15
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
    • Set 5: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
    • Set 5: Wt: -- Reps: 3
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
    • Set 5: Wt: 18.1kg / 40lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 9
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 12
  • Seated Row Cable (One Hand) 30 Min Machine
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15

Duration: 1hr 31m 57s

Total Volume: 9,157 kg

Total Sets: 39

S2 D1. Wilfred Fall - pecho, tricep, abd (pf)

Monday, December 26 at 11:56 AM

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 56.7kg / 125lbs Reps: 8
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 6
    • Set 3: Wt: 43.1kg / 95lbs Reps: 6
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 74.8kg / 165lbs Reps: 8
    • Set 2: Wt: 63.5kg / 140lbs Reps: 8
    • Set 3: Wt: 63.5kg / 140lbs Reps: 6
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 6
    • Set 3: Wt: 13.6kg / 30lbs Reps: 6
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 6
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Decline Crunch
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 1hr 8m 32s

Total Volume: 7,616 kg

Total Sets: 29

S2 D3- Wilfred fall - espalda, trapecio, biceps, abd

Wednesday, June 2 at 10:36 AM

Exercises

  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 9
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Seated Row (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 9
    • Set 2: Wt: 59kg / 130lbs Reps: 9
    • Set 3: Wt: 59kg / 130lbs Reps: 9
    • Set 4: Wt: 59kg / 130lbs Reps: 9
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 11
    • Set 2: Wt: 18.1kg / 40lbs Reps: 11
    • Set 3: Wt: 18.1kg / 40lbs Reps: 11
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
    • Set 4: Wt: -- Reps: -- Time: 30s
  • Chin Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8

Duration: 57m 20s

Total Volume: 4,132 kg

Total Sets: 29

2.1 Chest, Shoulders & Core

Tuesday, May 11 at 10:52 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
    • Set 5: Wt: 15.9kg / 35lbs Reps: 8
  • Arnold Press
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 5
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10

Duration: 52m 40s

Total Volume: 2,640 kg

Total Sets: 33

Hombro & abdomen

Saturday, January 18 at 10:22 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Russian Twist (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Crunch (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12

Duration: 55m 1s

Total Volume: 3,429 kg

Total Sets: 33

Isolations - Arms

Wednesday, March 23 at 11:28 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
  • Rope Cable Curl
    • Set 1: Wt: 23.7kg / 52.2lbs Reps: 6
    • Set 2: Wt: 23.7kg / 52.2lbs Reps: 6
    • Set 3: Wt: 23.7kg / 52.2lbs Reps: 6
  • Seated Dip Machine
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 63.5kg / 140lbs Reps: 10
    • Set 3: Wt: 63.5kg / 140lbs Reps: 10
    • Set 4: Wt: 63.5kg / 140lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10

Duration: 45m

Total Volume: 6,958 kg

Total Sets: 19

Shoulder

Tuesday, March 22 at 11:05 AM

Exercises

  • MST shoulder press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
    • Set 4: Wt: 31.8kg / 70lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
    • Set 5: Wt: 36.3kg / 80lbs Reps: 8
  • Seated Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Face Pull
    • Set 1: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 2: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 3: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 4: Wt: 14.7kg / 32.5lbs Reps: 12
  • Upright Row (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 1
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 1

Duration: 58m 22s

Total Volume: 4,311 kg

Total Sets: 25

Upper B

Wednesday, August 24 at 11:20 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 63.5kg / 140lbs Reps: 8
    • Set 3: Wt: 63.5kg / 140lbs Reps: 7
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 10
    • Set 2: Wt: 29.5kg / 65lbs Reps: 10
    • Set 3: Wt: 29.5kg / 65lbs Reps: 10
    • Set 4: Wt: 38.6kg / 85lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 22m 4s

Total Volume: 4,032 kg

Total Sets: 20

Leg Day ♤ abs

Monday, December 20 at 11:27 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Smith Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 10
    • Set 2: Wt: 47.6kg / 105lbs Reps: 10
    • Set 3: Wt: 47.6kg / 105lbs Reps: 10
    • Set 4: Wt: 47.6kg / 105lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Reverse Lunges + Wide Squats
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Narrow Squats
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Walking lunges
    • Set 1: Wt: 11.3kg / 25lbs Reps: 25
    • Set 2: Wt: 11.3kg / 25lbs Reps: 25
    • Set 3: Wt: 11.3kg / 25lbs Reps: 25
  • Sit Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Ab Scissors
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15

Duration: 54m 14s

Total Volume: 4,069 kg

Total Sets: 26

Hombro & abdomen

Friday, August 2 at 1:36 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Russian Twist (Weighted)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
  • Heel Taps
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20

Duration: 54m 8s

Total Volume: 1,179 kg

Total Sets: 27

Legs (Machine)

Sunday, April 3 at 9:31 PM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 81.6kg / 180lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 12
    • Set 3: Wt: 81.6kg / 180lbs Reps: 12
    • Set 4: Wt: 81.6kg / 180lbs Reps: 12
    • Set 5: Wt: 81.6kg / 180lbs Reps: 12
  • Leg Press (Machine)
    • Set 1: Wt: 81.6kg / 180lbs Reps: 15
    • Set 2: Wt: 81.6kg / 180lbs Reps: 12
    • Set 3: Wt: 81.6kg / 180lbs Reps: 12
    • Set 4: Wt: 81.6kg / 180lbs Reps: 12
    • Set 5: Wt: 81.6kg / 180lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
    • Set 4: Wt: 49.9kg / 110lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
    • Set 4: Wt: 49.9kg / 110lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 31.8kg / 70lbs Reps: 6
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10

Duration: 40m

Total Volume: 17,654 kg

Total Sets: 26

S4 D3 Wilfred fall- hombro, espalda, trapecio, abd

Thursday, September 23 at 10:28 AM

Exercises

  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 12
    • Set 2: Wt: 49kg / 108lbs Reps: 12
    • Set 3: Wt: 49kg / 108lbs Reps: 12
  • Upright Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10

Duration: 55m 15s

Total Volume: 4,313 kg

Total Sets: 25

S4 D3 Wilfred fall- espalda, trapecio, ticeps & abd (pf)

Tuesday, January 10 at 10:02 AM

Exercises

  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
    • Set 4: Wt: 27.2kg / 60lbs Reps: 15
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 24.9kg / 55lbs Reps: 8
  • Shrug (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
    • Set 4: Wt: 27.2kg / 60lbs Reps: 15
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 9
    • Set 2: Wt: 54.4kg / 120lbs Reps: 6
    • Set 3: Wt: 54.4kg / 120lbs Reps: 6
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12
    • Set 4: Wt: 43.1kg / 95lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 74.8kg / 165lbs Reps: 12
    • Set 2: Wt: 74.8kg / 165lbs Reps: 10
    • Set 3: Wt: 74.8kg / 165lbs Reps: 10
    • Set 4: Wt: 74.8kg / 165lbs Reps: 8
  • Farmers Walk
    • Set 1: Wt: 20.4kg / 45lbs Reps: --
    • Set 2: Wt: 20.4kg / 45lbs Reps: --
    • Set 3: Wt: 20.4kg / 45lbs Reps: --
    • Set 4: Wt: 20.4kg / 45lbs Reps: --

Duration: 1hr 23m 23s

Total Volume: 9,823 kg

Total Sets: 30

Shoulder & Core

Friday, January 24 at 3:11 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Military Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Russian Twist (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Crunch (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 1hr 6m 13s

Total Volume: 3,375 kg

Total Sets: 33

Arriba

Wednesday, October 4 at 5:55 PM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Upright Row (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 15
  • Front Raise (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Around The World
    • Set 1: Wt: 2.3kg / 5lbs Reps: 12
    • Set 2: Wt: 2.3kg / 5lbs Reps: 12
    • Set 3: Wt: 2.3kg / 5lbs Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 35m 48s

Total Volume: 2,209 kg

Total Sets: 23

Chest

Thursday, June 16 at 11:10 AM

Exercises

  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 6
  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 6
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
    • Set 4: Wt: 34kg / 75lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 7m 30s

Total Volume: 7,158 kg

Total Sets: 22

3.1 Legs

Thursday, March 25 at 10:42 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Single leg hip thrust (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • DB sumo RDL
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Seated Leg Curl
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Leg Extension
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 1m

Duration: 1hr 5m 14s

Total Volume: 3,084 kg

Total Sets: 27

Chest & triceps

Tuesday, April 9 at 1:16 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 14
    • Set 2: Wt: 40.8kg / 90lbs Reps: 14
    • Set 3: Wt: 40.8kg / 90lbs Reps: 14
    • Set 4: Wt: 54.4kg / 120lbs Reps: 14
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12

Duration: 45m 5s

Total Volume: 4,064 kg

Total Sets: 17

3. Legs

Friday, March 19 at 10:37 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 12
  • Zancada Invertida
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 20.4kg / 45lbs Reps: 15
    • Set 3: Wt: 20.4kg / 45lbs Reps: 15
    • Set 4: Wt: 20.4kg / 45lbs Reps: 15
    • Set 5: Wt: 20.4kg / 45lbs Reps: 15
  • Elevación de Gemelos a Una Pierna
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Curl de Pierna Sentado
    • Set 1: Wt: 34kg / 75lbs Reps: 9
    • Set 2: Wt: 34kg / 75lbs Reps: 9
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10

Duration: 1hr 9m 20s

Total Volume: 5,069 kg

Total Sets: 23

S1 D1 - Wilfred fall - Fuerza tren superior

Monday, May 24 at 10:26 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 5
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m

Duration: 48m 49s

Total Volume: 1,633 kg

Total Sets: 22

6.5 Full Body

Sunday, July 4 at 10:14 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
    • Set 5: Wt: 22.7kg / 50lbs Reps: 12
  • Goblet Squat
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12

Duration: 1hr 6m 54s

Total Volume: 4,227 kg

Total Sets: 30

Biceps & Triceps

Wednesday, January 13 at 11:37 AM

Exercises

  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 2m

Total Volume: 5,025 kg

Total Sets: 30

🌋 Legs

Monday, July 25 at 11:09 AM

Exercises

  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Hip Thrust (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Single Leg Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 4
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 15
    • Set 2: Wt: 90.7kg / 200lbs Reps: 15
    • Set 3: Wt: 90.7kg / 200lbs Reps: 15
  • Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 62.4kg / 137.5lbs Reps: 8
    • Set 2: Wt: 62.4kg / 137.5lbs Reps: 8
    • Set 3: Wt: 62.4kg / 137.5lbs Reps: 8
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 30m

Total Volume: 9,507 kg

Total Sets: 22

Lower A - Bogotá

Wednesday, November 16 at 1:35 PM

Exercises

  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 50
    • Set 2: Wt: -- Reps: 50
    • Set 3: Wt: -- Reps: 50
  • Lunge (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 10
    • Set 2: Wt: 10kg / 22lbs Reps: 10
    • Set 3: Wt: 10kg / 22lbs Reps: 10
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Leg Press (Machine)
    • Set 1: Wt: 20kg / 44.1lbs Reps: 12
    • Set 2: Wt: 60kg / 132.3lbs Reps: 8
    • Set 3: Wt: 60kg / 132.3lbs Reps: 8
    • Set 4: Wt: 60kg / 132.3lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 60kg / 132.3lbs Reps: 8
    • Set 2: Wt: 60kg / 132.3lbs Reps: 8
    • Set 3: Wt: 60kg / 132.3lbs Reps: 8
  • Hip Thrust
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Walking
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 7m

Total Volume: 4,155 kg

Total Sets: 23

Leg rutina Cynthia cuaderno

Wednesday, November 18 at 11:51 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8

Duration: 1hr 5m

Total Volume: 2,341 kg

Total Sets: 24

1. Chest

Monday, June 6 at 9:09 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 5
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Single Arm Dumbell Bench
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Pullover (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • Low Cable Fly Crossovers
    • Set 1: Wt: 4.1kg / 9lbs Reps: 10
    • Set 2: Wt: 4.1kg / 9lbs Reps: 10
    • Set 3: Wt: 4.1kg / 9lbs Reps: 10
    • Set 4: Wt: 4.1kg / 9lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 2: Wt: 6.4kg / 14lbs Reps: 12
    • Set 3: Wt: 8.6kg / 19lbs Reps: 10
    • Set 4: Wt: 10.9kg / 24lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 12m 56s

Total Volume: 7,818 kg

Total Sets: 35

S2 D2. Wilfred Fall - pierna, hombro, pantorrilla (PF)

Tuesday, December 27 at 10:58 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 43.1kg / 95lbs Reps: 50
  • Hip Thrust (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Front Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Upright Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 11
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 50
    • Set 2: Wt: 63.5kg / 140lbs Reps: 50
    • Set 3: Wt: 63.5kg / 140lbs Reps: 35

Duration: 59m 41s

Total Volume: 21,010 kg

Total Sets: 26

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Tuesday, February 14 at 11:55 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 34kg / 75lbs Reps: 50
    • Set 4: Wt: 34kg / 75lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12

Duration: 34m 5s

Total Volume: 10,757 kg

Total Sets: 17

Leg rutina Cynthia cuaderno

Thursday, December 3 at 11:13 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
    • Set 5: Wt: 4.5kg / 10lbs Reps: 12
    • Set 6: Wt: 4.5kg / 10lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 51m

Total Volume: 3,130 kg

Total Sets: 32

S6 D3. Wilfred Fall - hombro, biceps, tricep, abd (pf)

Wednesday, January 25 at 11:06 AM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 30
    • Set 2: Wt: 43.1kg / 95lbs Reps: 3
    • Set 3: Wt: 43.1kg / 95lbs Reps: 3
    • Set 4: Wt: 43.1kg / 95lbs Reps: 2
    • Set 5: Wt: 40.8kg / 90lbs Reps: 3
    • Set 6: Wt: 38.6kg / 85lbs Reps: 5
    • Set 7: Wt: 36.3kg / 80lbs Reps: 4
  • Upright Row (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 20
    • Set 2: Wt: 43.1kg / 95lbs Reps: 5
    • Set 3: Wt: 43.1kg / 95lbs Reps: 5
    • Set 4: Wt: 43.1kg / 95lbs Reps: 5
    • Set 5: Wt: 40.8kg / 90lbs Reps: 5
    • Set 6: Wt: 38.6kg / 85lbs Reps: 6
    • Set 7: Wt: 36.3kg / 80lbs Reps: 10
  • Lat Pulldown (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 20
    • Set 2: Wt: 68kg / 150lbs Reps: 7
    • Set 3: Wt: 68kg / 150lbs Reps: 5
    • Set 4: Wt: 68kg / 150lbs Reps: 4
    • Set 5: Wt: 63.5kg / 140lbs Reps: 8
    • Set 6: Wt: 61.2kg / 135lbs Reps: 5
    • Set 7: Wt: 59kg / 130lbs Reps: 8
  • Triceps Dip
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 6
    • Set 4: Wt: -- Reps: 4
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 8
    • Set 2: Wt: 74.8kg / 165lbs Reps: 10
  • Bicep Curl (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 29.5kg / 65lbs Reps: 12
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
    • Set 5: Wt: 24.9kg / 55lbs Reps: 12
    • Set 6: Wt: 22.7kg / 50lbs Reps: 12
    • Set 7: Wt: 20.4kg / 45lbs Reps: 12
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 8
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
    • Set 4: Wt: 49.9kg / 110lbs Reps: 10
    • Set 5: Wt: 49.9kg / 110lbs Reps: 10
    • Set 6: Wt: 49.9kg / 110lbs Reps: 5
    • Set 7: Wt: 49.9kg / 110lbs Reps: 5

Duration: 1hr 44m 33s

Total Volume: 11,592 kg

Total Sets: 41

Full Body

Friday, November 13 at 11:46 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 32.7kg / 72lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8

Duration: 40m

Total Volume: 2,054 kg

Total Sets: 15

2.1 Chest, Shoulders & Core

Thursday, May 6 at 10:17 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Arnold Press
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Weighted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 25
    • Set 2: Wt: 13.6kg / 30lbs Reps: 25
    • Set 3: Wt: 13.6kg / 30lbs Reps: 25
  • Lying Leg Raise
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10

Duration: 1hr 19m 12s

Total Volume: 4,404 kg

Total Sets: 51

S2 D3- Wilfred fall - espalda, trapecio, biceps, abd (PF)

Wednesday, December 28 at 11:13 AM

Exercises

  • Inverted Row
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 5
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 13m 20s

Total Volume: 3,452 kg

Total Sets: 29

Day 5. Biceps Slayer 🦊 Core

Monday, February 21 at 12:02 PM

Exercises

  • Preacher Curl (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Bicep Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 6
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 4: Wt: 7.9kg / 17.5lbs Reps: 8
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Torso Rotation
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 36.3kg / 80lbs Reps: 12
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Decline Crunch (Weighted)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Cable Crunch
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12

Duration: 1hr 5m

Total Volume: 6,704 kg

Total Sets: 34

Leg (2)

Thursday, January 23 at 2:46 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Front Squat
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Deadlift (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 1hr 2m 25s

Total Volume: 5,625 kg

Total Sets: 29

S3 D4 Wilfred fall - Fuerza tren inferior

Sunday, June 13 at 12:35 PM

Exercises

  • Box Squat
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 60
    • Set 2: Wt: -- Reps: 60
    • Set 3: Wt: -- Reps: 60
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 16
    • Set 2: Wt: 11.3kg / 25lbs Reps: 16
    • Set 3: Wt: 11.3kg / 25lbs Reps: 16
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Split Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Squat (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 1
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10

Duration: 1hr 17m 18s

Total Volume: 4,853 kg

Total Sets: 26

Chest & triceps

Tuesday, January 14 at 9:00 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 9
    • Set 4: Wt: 11.3kg / 25lbs Reps: 5
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
    • Set 4: Wt: 27.2kg / 60lbs Reps: 8
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12

Duration: 54m 5s

Total Volume: 2,690 kg

Total Sets: 21

Lower B

Thursday, March 3 at 11:55 AM

Exercises

  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 5m
  • Deadlift (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
    • Set 4: Wt: 34kg / 75lbs Reps: 10
  • Hip Thrust (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
    • Set 4: Wt: 34kg / 75lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Hip Adduction (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12

Duration: 1hr 1m 47s

Total Volume: 8,918 kg

Total Sets: 25

Chest day

Tuesday, January 26 at 11:15 AM

Exercises

  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12

Duration: 59m

Total Volume: 2,647 kg

Total Sets: 15

S4 D2 Wilfred fall - leg day

Wednesday, June 16 at 10:44 AM

Me dio un Calabre en la pierna

Exercises

  • Box Squat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 60
    • Set 2: Wt: -- Reps: 60
    • Set 3: Wt: -- Reps: 60
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 16
    • Set 2: Wt: 11.3kg / 25lbs Reps: 16
    • Set 3: Wt: 11.3kg / 25lbs Reps: 16
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Split Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Squat (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 1
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10

Duration: 20m 46s

Total Volume: 4,876 kg

Total Sets: 26

S5 D2 Wilfred fall - Fuerza tren inferior (pf)

Tuesday, January 17 at 11:01 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 60
    • Set 2: Wt: 43.1kg / 95lbs Reps: 60
    • Set 3: Wt: 43.1kg / 95lbs Reps: 60
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 6
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 30
    • Set 2: Wt: 40.8kg / 90lbs Reps: 30
    • Set 3: Wt: 40.8kg / 90lbs Reps: 20
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8

Duration: 54m 16s

Total Volume: 17,100 kg

Total Sets: 21

Chest & triceps

Wednesday, July 10 at 4:29 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10

Duration: 33m 28s

Total Volume: 1,787 kg

Total Sets: 12

Legs

Thursday, February 24 at 11:51 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
    • Set 4: Wt: 22.7kg / 50lbs Reps: 15
  • Leg Press (Machine)
    • Set 1: Wt: 81.6kg / 180lbs Reps: 8
    • Set 2: Wt: 81.6kg / 180lbs Reps: 8
    • Set 3: Wt: 90.7kg / 200lbs Reps: 8
    • Set 4: Wt: 90.7kg / 200lbs Reps: 10
    • Set 5: Wt: 90.7kg / 200lbs Reps: 10
  • Seated Calf Raise
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 24.9kg / 55lbs Reps: 8
    • Set 3: Wt: 24.9kg / 55lbs Reps: 8
    • Set 4: Wt: 24.9kg / 55lbs Reps: 8
    • Set 5: Wt: 24.9kg / 55lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 24.9kg / 55lbs Reps: 8
    • Set 3: Wt: 24.9kg / 55lbs Reps: 8
    • Set 4: Wt: 24.9kg / 55lbs Reps: 8
    • Set 5: Wt: 24.9kg / 55lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
    • Set 5: Wt: 36.3kg / 80lbs Reps: 8

Duration: 45m 33s

Total Volume: 9,471 kg

Total Sets: 27

ABS Chuy

Tuesday, September 26 at 4:59 PM

Exercises

  • Crunch
    • Set 1: Wt: -- Reps: 20
  • Elbow to Knee
    • Set 1: Wt: -- Reps: 20
  • Heel Taps
    • Set 1: Wt: -- Reps: 20
  • Lying Knee Raise
    • Set 1: Wt: -- Reps: 20
  • Ab Scissors
    • Set 1: Wt: -- Reps: 20
  • Russian Twist (Weighted)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
  • Bicycle Crunch
    • Set 1: Wt: -- Reps: 20
  • ⭐️Estrella Abs (Forma De Estrella)
    • Set 1: Wt: -- Reps: -- Time: 45s
  • V Up
    • Set 1: Wt: -- Reps: 10

Duration: 12m 13s

Total Volume: 109 kg

Total Sets: 10

Legs (Machine)

Monday, August 8 at 11:24 AM

Exercises

  • Lunges Bench (Body)
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Calf Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 54.4kg / 120lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 54.4kg / 120lbs Reps: 15
    • Set 3: Wt: 54.4kg / 120lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 62.4kg / 137.5lbs Reps: 12
    • Set 2: Wt: 62.4kg / 137.5lbs Reps: 10
    • Set 3: Wt: 62.4kg / 137.5lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 16m 32s

Total Volume: 10,662 kg

Total Sets: 22

Back, biceps & core (cyn) failure

Sunday, May 15 at 2:11 PM

Exercises

  • Lat Pulldown (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Iso-Lateral Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
    • Set 4: Wt: 54.4kg / 120lbs Reps: 10
  • Back Extension (Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 12
    • Set 2: Wt: 77.1kg / 170lbs Reps: 12
    • Set 3: Wt: 77.1kg / 170lbs Reps: 12
    • Set 4: Wt: 77.1kg / 170lbs Reps: 12
    • Set 5: Wt: 77.1kg / 170lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
  • Abdominal Cable Seat
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12
    • Set 4: Wt: 49.9kg / 110lbs Reps: 12
    • Set 5: Wt: 49.9kg / 110lbs Reps: 12
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 15

Duration: 1hr 6m 22s

Total Volume: 18,169 kg

Total Sets: 41

Leg

Tuesday, March 4 at 12:06 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 42m 22s

Total Volume: 6,459 kg

Total Sets: 25

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Monday, April 24 at 1:37 PM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 34kg / 75lbs Reps: 40
    • Set 3: Wt: 34kg / 75lbs Reps: 22
    • Set 4: Wt: 34kg / 75lbs Reps: 20
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 136.1kg / 300lbs Reps: 6
    • Set 2: Wt: 136.1kg / 300lbs Reps: 6
    • Set 3: Wt: 136.1kg / 300lbs Reps: 6
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 6
    • Set 2: Wt: 63.5kg / 140lbs Reps: 6

Duration: 47m 29s

Total Volume: 8,865 kg

Total Sets: 18

3. Legs

Thursday, March 4 at 11:38 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
  • Zancada Invertida
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 15
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 20
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 17
  • Sentadilla Búlgara
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl de Pierna Sentado
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 9
  • Extensión de Pierna
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 10
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 1hr 4m 20s

Total Volume: 4,747 kg

Total Sets: 26

Biceps & Triceps day

Wednesday, October 14 at 4:00 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 5
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Curl Zottman (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 57m

Total Volume: 3,670 kg

Total Sets: 28

2.1 Chest, Shoulders & Core

Friday, December 3 at 11:46 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
    • Set 5: Wt: 18.1kg / 40lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 4
  • Arnold Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 6
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 9.1kg / 20lbs Reps: 6
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 8
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12

Duration: 44m 18s

Total Volume: 2,352 kg

Total Sets: 28

4. Push & Pull

Friday, February 19 at 11:57 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 15
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Remo Inclinado (Barra)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12

Duration: 57m

Total Volume: 4,023 kg

Total Sets: 27

2. Chest, Shoulders & Core

Wednesday, February 10 at 11:27 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8

Duration: 59m

Total Volume: 2,824 kg

Total Sets: 32

Shoulder day

Thursday, October 22 at 10:47 AM

Exercises

  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Vuelos Posteriores (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo con Mancuerna
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10

Duration: 58m

Total Volume: 1,626 kg

Total Sets: 19

3. Legs

Thursday, February 25 at 10:29 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Zancada Invertida
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
    • Set 5: Wt: 9.1kg / 20lbs Reps: 8
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 1hr 23m 15s

Total Volume: 3,527 kg

Total Sets: 27

5. Full body

Saturday, February 20 at 11:23 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
    • Set 5: Wt: 11.3kg / 25lbs Reps: 20
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 15
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Tríceps con Polea
    • Set 1: Wt: 38.1kg / 84lbs Reps: 15
    • Set 2: Wt: 38.1kg / 84lbs Reps: 15
    • Set 3: Wt: 32.7kg / 72lbs Reps: 15
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25

Duration: 1hr 4m

Total Volume: 4,615 kg

Total Sets: 25

4.1 Push & Pull

Friday, April 30 at 10:25 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 15
    • Set 2: Wt: 36.3kg / 80lbs Reps: 15
    • Set 3: Wt: 36.3kg / 80lbs Reps: 15

Duration: 49m 56s

Total Volume: 3,618 kg

Total Sets: 22

Chest day

Thursday, January 28 at 10:51 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
  • Aperturas (Banda)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 20m

Total Volume: 5,129 kg

Total Sets: 30

5. Shoulders

Friday, April 29 at 7:42 PM

Exercises

  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Seated Bent Over Rear Delt Raise
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Seated Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10

Duration: 42m 42s

Total Volume: 3,452 kg

Total Sets: 24

Uper body

Saturday, October 24 at 10:02 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Remo Sentado con Cable - Agarre Abierto
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Araña (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 59m 2s

Total Volume: 9,981 kg

Total Sets: 42

2.1 Chest, Shoulders & Core

Friday, May 21 at 4:22 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Arnold Press
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 5
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 16m 26s

Total Volume: 3,130 kg

Total Sets: 44

Back/triceps

Wednesday, April 6 at 11:23 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
    • Set 4: Wt: -- Reps: 6
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 4: Wt: 5.7kg / 12.5lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 21.5kg / 47.5lbs Reps: 10
    • Set 2: Wt: 21.5kg / 47.5lbs Reps: 10
    • Set 3: Wt: 21.5kg / 47.5lbs Reps: 10
    • Set 4: Wt: 21.5kg / 47.5lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
  • Back Extension (Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 10
    • Set 2: Wt: 68kg / 150lbs Reps: 10
    • Set 3: Wt: 68kg / 150lbs Reps: 10
    • Set 4: Wt: 68kg / 150lbs Reps: 10
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 7
    • Set 4: Wt: 45.4kg / 100lbs Reps: 6
  • Seated Dip Machine
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 10
    • Set 4: Wt: 63.5kg / 140lbs Reps: 8

Duration: 54m 46s

Total Volume: 8,745 kg

Total Sets: 28

Pierna

Wednesday, May 22 at 10:47 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
    • Set 4: Wt: 65.8kg / 145lbs Reps: 10
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10

Duration: 1hr 15m 48s

Total Volume: 3,366 kg

Total Sets: 25

Full Body

Sunday, December 19 at 12:57 PM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
    • Set 3: Wt: 47.6kg / 105lbs Reps: 10
    • Set 4: Wt: 56.7kg / 125lbs Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 10
    • Set 3: Wt: 56.7kg / 125lbs Reps: 6
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 57m 43s

Total Volume: 4,658 kg

Total Sets: 23

Shoulder Day

Wednesday, March 29 at 11:39 AM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 5
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 36.3kg / 80lbs Reps: 12
  • Shoulder Dip Machine
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 59kg / 130lbs Reps: 15
    • Set 4: Wt: 59kg / 130lbs Reps: 15

Duration: 44m 58s

Total Volume: 5,409 kg

Total Sets: 18

Back/Biceps 2 (75 min) + cardio

Wednesday, August 17 at 10:46 AM

Exercises

  • Dumbbell Row
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
    • Set 5: Wt: 22.7kg / 50lbs Reps: 12
    • Set 6: Wt: 22.7kg / 50lbs Reps: 12
    • Set 7: Wt: 22.7kg / 50lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 38.6kg / 85lbs Reps: 20
  • Single Arm Lat Pulldown
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 5
  • Deadlift (Barbell)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Single Arm Dumbbell Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 5
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 1
    • Set 2: Wt: 9.1kg / 20lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1
  • Bicep Curl (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 20
    • Set 2: Wt: 18.1kg / 40lbs Reps: 20
    • Set 3: Wt: 22.7kg / 50lbs Reps: 20
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 45m 5s

Total Volume: 8,886 kg

Total Sets: 32

Leg rutina Cynthia cuaderno

Tuesday, December 22 at 11:25 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Elevación de Gemelos de Pie
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 8m

Total Volume: 2,041 kg

Total Sets: 33

S4 D2 Wilfred fall - leg day

Wednesday, September 22 at 10:23 AM

Exercises

  • Box Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Split Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 1hr 14m 11s

Total Volume: 1,735 kg

Total Sets: 27

A workout 🙄

Thursday, April 21 at 10:50 AM

Exercises

  • Leg Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
  • Lat Pulldown (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Iso-Lateral Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
    • Set 4: Wt: 49.9kg / 110lbs Reps: 12
  • Back Extension (Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 12
    • Set 2: Wt: 68kg / 150lbs Reps: 15
    • Set 3: Wt: 68kg / 150lbs Reps: 12
    • Set 4: Wt: 68kg / 150lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10

Duration: 28m 42s

Total Volume: 8,929 kg

Total Sets: 22

Shoulder day

Tuesday, October 27 at 9:48 AM

Exercises

  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Vuelos Posteriores (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo con Mancuerna
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10

Duration: 1hr 12m

Total Volume: 1,626 kg

Total Sets: 19

Chest day

Monday, December 21 at 11:50 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
  • Aperturas (Banda)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 8m

Total Volume: 5,129 kg

Total Sets: 30

Shoulder Day

Friday, February 10 at 10:59 AM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 4
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 8
  • Upright Row (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 5
    • Set 2: Wt: 43.1kg / 95lbs Reps: 5
    • Set 3: Wt: 34kg / 75lbs Reps: 12
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10

Duration: 31m 41s

Total Volume: 3,300 kg

Total Sets: 13

Pierna

Friday, June 14 at 11:35 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 5
    • Set 3: Wt: 11.3kg / 25lbs Reps: 5
    • Set 4: Wt: 11.3kg / 25lbs Reps: 5
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12

Duration: 1hr 15m 25s

Total Volume: 6,650 kg

Total Sets: 29

Full Body

Tuesday, November 17 at 5:00 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 8
    • Set 2: Wt: 32.7kg / 72lbs Reps: 8
    • Set 3: Wt: 32.7kg / 72lbs Reps: 8
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8

Duration: 53m

Total Volume: 3,519 kg

Total Sets: 24

Biceps & Triceps

Monday, December 28 at 11:06 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 57m

Total Volume: 3,840 kg

Total Sets: 30

S2 D2. Wilfred Fall - pierna, hombro, pantorrilla

Tuesday, September 7 at 10:31 AM

Exercises

  • Single Leg Standing Calf Raise (Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Squat (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Front Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Hip thrust (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Overhead Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Lateral Raise (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12

Duration: 51m 22s

Total Volume: 2,330 kg

Total Sets: 24

Pierna

Tuesday, April 16 at 2:06 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 10
    • Set 2: Wt: 70.3kg / 155lbs Reps: 10
    • Set 3: Wt: 70.3kg / 155lbs Reps: 10
    • Set 4: Wt: 70.3kg / 155lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
    • Set 4: Wt: 65.8kg / 145lbs Reps: 10
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10

Duration: 59m 33s

Total Volume: 4,940 kg

Total Sets: 21

S3 D3 - Wilfred fall - espalda y hombro (PF)

Wednesday, January 4 at 11:42 AM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Shrug (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 10
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 8
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 15m 21s

Total Volume: 7,298 kg

Total Sets: 31

Legs & ABS

Friday, May 13 at 6:30 PM

Exercises

  • Front Squat Machine
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 15
    • Set 2: Wt: 40.8kg / 90lbs Reps: 15
    • Set 3: Wt: 40.8kg / 90lbs Reps: 15
    • Set 4: Wt: 40.8kg / 90lbs Reps: 15
    • Set 5: Wt: 40.8kg / 90lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15
    • Set 4: Wt: 45.4kg / 100lbs Reps: 15
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 15
    • Set 2: Wt: 36.3kg / 80lbs Reps: 15
    • Set 3: Wt: 36.3kg / 80lbs Reps: 15
    • Set 4: Wt: 36.3kg / 80lbs Reps: 15
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
  • Crunch (Weighted Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15
  • Abdominal Cable Seat
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12

Duration: 1hr 5m 24s

Total Volume: 18,398 kg

Total Sets: 32

🌋 Push A (short)

Wednesday, August 3 at 11:29 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 74.8kg / 165lbs Reps: 4
    • Set 4: Wt: 65.8kg / 145lbs Reps: 10
    • Set 5: Wt: 65.8kg / 145lbs Reps: 10
  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 9
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 21m 14s

Total Volume: 4,878 kg

Total Sets: 12

S3 D5. Wilfred Fall - Pecho, biceps (pf)

Friday, January 6 at 10:30 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Spider Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Reverse Grip Pull-down
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Triceps Kickback
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12

Duration: 1hr 20m 46s

Total Volume: 4,704 kg

Total Sets: 28

5K

Tuesday, March 7 at 11:43 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 59m 1s

Total Volume: 0 kg

Total Sets: 1

Leg rutina Cynthia cuaderno

Tuesday, January 19 at 11:15 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Elevación de Gemelos de Pie
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 57m

Total Volume: 2,041 kg

Total Sets: 33

S7 D2 - Wilfred fall - Fuerza tren superior

Tuesday, October 12 at 10:34 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 15
  • Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 3
    • Set 5: Wt: 22.7kg / 50lbs Reps: 5
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Reverse Grip Lat Pulldown (Cable)
    • Set 1: Wt: 2.3kg / 5lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 10
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s

Duration: 1hr 8m 51s

Total Volume: 2,773 kg

Total Sets: 31

Entrenamiento Matutino ☀️

Wednesday, January 6 at 12:00 PM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 5
    • Set 2: Wt: 22.7kg / 50lbs Reps: 5
    • Set 3: Wt: 22.7kg / 50lbs Reps: 5
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Aperturas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8

Duration: 55m

Total Volume: 1,905 kg

Total Sets: 18

S8 D1 - Wilfred fall - Fuerza tren superior

Tuesday, July 13 at 10:40 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s
    • Set 3: Wt: -- Reps: -- Time: 40s
    • Set 4: Wt: -- Reps: -- Time: 40s

Duration: 43m 12s

Total Volume: 2,490 kg

Total Sets: 36

Leg

Friday, February 21 at 8:07 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12

Duration: 32m 28s

Total Volume: 2,876 kg

Total Sets: 11

4.1 Push & Pull

Friday, March 26 at 10:14 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Cable Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 15
    • Set 3: Wt: 16.3kg / 36lbs Reps: 15
  • Chest Fly (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 15
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15

Duration: 1hr 21m 34s

Total Volume: 5,262 kg

Total Sets: 29

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Monday, February 13 at 11:59 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 4
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 6
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 8
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Side Bend (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 8
    • Set 2: Wt: 24.9kg / 55lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Narrow Overhead Press
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15

Duration: 1hr 3m 28s

Total Volume: 5,888 kg

Total Sets: 33

S5 D1 - Wilfred fall - Fuerza tren superior

Tuesday, June 22 at 10:41 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Ab Wheel
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 8
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s
    • Set 3: Wt: -- Reps: -- Time: 40s
    • Set 4: Wt: -- Reps: -- Time: 40s

Duration: 51m 41s

Total Volume: 2,508 kg

Total Sets: 36

Leg machine

Wednesday, May 18 at 11:18 AM

Exercises

  • Leg Extension (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 16
    • Set 2: Wt: 36.3kg / 80lbs Reps: 16
    • Set 3: Wt: 40.8kg / 90lbs Reps: 16
    • Set 4: Wt: 40.8kg / 90lbs Reps: 14
    • Set 5: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 99.8kg / 220lbs Reps: 16
    • Set 2: Wt: 108.9kg / 240lbs Reps: 14
    • Set 3: Wt: 117.9kg / 260lbs Reps: 12
    • Set 4: Wt: 127kg / 280lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 56.7kg / 125lbs Reps: 20
    • Set 2: Wt: 56.7kg / 125lbs Reps: 15
    • Set 3: Wt: 56.7kg / 125lbs Reps: 12
    • Set 4: Wt: 56.7kg / 125lbs Reps: 9

Duration: 38m 7s

Total Volume: 13,508 kg

Total Sets: 17

3.1 Legs

Wednesday, April 7 at 9:47 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Hip thrust (Dumbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 1hr 20m 54s

Total Volume: 6,223 kg

Total Sets: 33

Biceps & Triceps

Thursday, October 29 at 10:47 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Tríceps con Polea
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 49m

Total Volume: 2,913 kg

Total Sets: 21

2. Legs

Tuesday, April 26 at 10:52 AM

Exercises

  • Leg Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • 1 1/4 Front Squats (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 20
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
    • Set 5: Wt: 11.3kg / 25lbs Reps: 12
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12
    • Set 4: Wt: 43.1kg / 95lbs Reps: 12
    • Set 5: Wt: 52.2kg / 115lbs Reps: 12
  • Reverse Lunge (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 20
    • Set 3: Wt: 11.3kg / 25lbs Reps: 20
    • Set 4: Wt: 11.3kg / 25lbs Reps: 20
    • Set 5: Wt: 11.3kg / 25lbs Reps: 20
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 12
    • Set 3: Wt: 81.6kg / 180lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
    • Set 5: Wt: 22.7kg / 50lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 56.7kg / 125lbs Reps: 12
    • Set 2: Wt: 56.7kg / 125lbs Reps: 20
    • Set 3: Wt: 56.7kg / 125lbs Reps: 12

Duration: 1hr 20m 22s

Total Volume: 11,984 kg

Total Sets: 34

Biceps & Triceps

Thursday, December 24 at 11:04 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 6m

Total Volume: 3,840 kg

Total Sets: 30

2.1 Chest, Shoulders & Core

Tuesday, April 27 at 10:50 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 4
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
    • Set 5: Wt: 18.1kg / 40lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10

Duration: 49m 14s

Total Volume: 3,166 kg

Total Sets: 22

S4 D2 Wilfred fall - Pierna, hombro & pantorrilla (pf)

Monday, January 9 at 10:28 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 50
    • Set 2: Wt: 20.4kg / 45lbs Reps: 50
    • Set 3: Wt: 20.4kg / 45lbs Reps: 50
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
  • Upright Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 51m 24s

Total Volume: 7,648 kg

Total Sets: 20

Back, biceps & core (cyn)

Friday, April 1 at 12:32 PM

Exercises

  • Lat Pulldown (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Iso-Lateral Row (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 20
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
    • Set 4: Wt: 49.9kg / 110lbs Reps: 11
  • Back Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 68kg / 150lbs Reps: 16
    • Set 3: Wt: 68kg / 150lbs Reps: 16
    • Set 4: Wt: 68kg / 150lbs Reps: 16
    • Set 5: Wt: 68kg / 150lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 15
    • Set 2: Wt: 38.6kg / 85lbs Reps: 15
    • Set 3: Wt: 38.6kg / 85lbs Reps: 15
    • Set 4: Wt: 38.6kg / 85lbs Reps: 15
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
    • Set 4: Wt: 40.8kg / 90lbs Reps: 8
  • Bicep Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Lying Knee Raise / Reverse Crunch (Weighted Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 20
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 20
    • Set 4: Wt: 18.1kg / 40lbs Reps: 20
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 15

Duration: 1hr 32m 21s

Total Volume: 17,677 kg

Total Sets: 41

🌋 Pull B

Saturday, July 9 at 12:28 PM

Exercises

  • Chest Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
    • Set 6: Wt: 52.2kg / 115lbs Reps: 8
  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 6
    • Set 2: Wt: 13.6kg / 30lbs Reps: 6
  • Lat Pulldown (Cable)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Seated Cable Row
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Lat Pulldown (Band)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 6
    • Set 3: Wt: 59kg / 130lbs Reps: 8
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8

Duration: 1hr 2m 1s

Total Volume: 8,264 kg

Total Sets: 28

S1 D4 - fuerza tren interior - Wilfred fall (PF)

Friday, December 23 at 11:42 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 50
    • Set 2: Wt: 45.4kg / 100lbs Reps: 40
    • Set 3: Wt: 52.2kg / 115lbs Reps: 35
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 24.9kg / 55lbs Reps: 6
    • Set 3: Wt: 34kg / 75lbs Reps: 6
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 113.4kg / 250lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8

Duration: 1hr 5m 7s

Total Volume: 15,792 kg

Total Sets: 23

S1 D3 - Wilfred fall - espalda y hombro y pecho (PF)

Wednesday, February 15 at 11:37 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Lat Pulldown (Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 10
    • Set 2: Wt: 68kg / 150lbs Reps: 8
    • Set 3: Wt: 68kg / 150lbs Reps: 10
    • Set 4: Wt: 68kg / 150lbs Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 8
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Narrow Overhead Press
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 8
    • Set 2: Wt: 68kg / 150lbs Reps: 8
    • Set 3: Wt: 68kg / 150lbs Reps: 8
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8

Duration: 1hr 4m 30s

Total Volume: 7,906 kg

Total Sets: 30

3. Legs

Thursday, February 11 at 11:16 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Zancada Invertida
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 49m

Total Volume: 2,953 kg

Total Sets: 25

Leg Day Cynthia (deadlift)

Monday, April 11 at 11:02 AM

Exercises

  • Rowing Machine
    • Set 1: Wt: -- Reps: -- Time: 2m
    • Set 2: Wt: -- Reps: -- Time: 2m
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 47.6kg / 105lbs Reps: 8
    • Set 3: Wt: 47.6kg / 105lbs Reps: 8
  • Reverse Lunge (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Crunch (Weighted Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 15
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Abdominal Cable Seat
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12
  • Side Seated Abs
    • Set 1: Wt: 43.1kg / 95lbs Reps: 5
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 1hr 2m 1s

Total Volume: 8,915 kg

Total Sets: 26

Upper A

Tuesday, July 12 at 10:17 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 52.2kg / 115lbs Reps: 10
    • Set 5: Wt: 61.2kg / 135lbs Reps: 8
    • Set 6: Wt: 61.2kg / 135lbs Reps: 6
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Triceps Dip (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 13m 5s

Total Volume: 6,137 kg

Total Sets: 28

4. Arms & ABS

Thursday, June 9 at 10:06 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s
    • Set 3: Wt: -- Reps: -- Time: 40s
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Single Triceps Pushdown
    • Set 1: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 2: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 8
  • Hammer Curl (Cable)
    • Set 1: Wt: 19.3kg / 42.5lbs Reps: 4
    • Set 2: Wt: 17kg / 37.5lbs Reps: 8
    • Set 3: Wt: 17kg / 37.5lbs Reps: 8
  • Triceps Extension (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 8
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 68kg / 150lbs Reps: 8
    • Set 2: Wt: 72.6kg / 160lbs Reps: 8
    • Set 3: Wt: 72.6kg / 160lbs Reps: 10
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Decline Crunch
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 1hr 24m 42s

Total Volume: 4,069 kg

Total Sets: 31

5. Upper body

Monday, March 1 at 11:47 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 49kg / 108lbs Reps: 8
    • Set 2: Wt: 49kg / 108lbs Reps: 8
    • Set 3: Wt: 49kg / 108lbs Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Patada de Tríceps
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 59kg / 130lbs Reps: 8
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 5m

Total Volume: 7,706 kg

Total Sets: 33

Legs and Abs

Monday, December 13 at 11:02 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 20
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
  • Lunge (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Zercher Squat
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Hip thrust (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Decline Crunch (Weighted)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
    • Set 4: Wt: 0kg / 0lbs Reps: 15
  • Russian Twist (Weighted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 55m

Total Volume: 1,726 kg

Total Sets: 27

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Saturday, April 22 at 2:30 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 4
  • Triceps Dip
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 9
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Side Bend (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 15
    • Set 2: Wt: 20.4kg / 45lbs Reps: 15
    • Set 3: Wt: 20.4kg / 45lbs Reps: 15
  • Bent Over Row (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Pullover (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Narrow Overhead Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10

Duration: 1hr 56s

Total Volume: 4,692 kg

Total Sets: 33

S2 D4. Wilfred Fall- pecho, triceps, pantorrilla (PF)

Thursday, December 29 at 10:44 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 6
    • Set 4: Wt: 61.2kg / 135lbs Reps: 6
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10

Duration: 1hr 18m 6s

Total Volume: 4,919 kg

Total Sets: 20

Upper body

Friday, October 16 at 10:01 AM

Exercises

  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Martillo (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Extensión de Tríceps de un Brazo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 57m

Total Volume: 2,998 kg

Total Sets: 27

1.1 Legs & Back | 3.1 Legs

Wednesday, May 19 at 9:45 PM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 5
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 51m 9s

Total Volume: 4,432 kg

Total Sets: 25

Upper

Monday, March 24 at 7:37 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 11m 14s

Total Volume: 3,620 kg

Total Sets: 21

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Tuesday, September 6 at 11:28 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 15
    • Set 3: Wt: 43.1kg / 95lbs Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 99.8kg / 220lbs Reps: 10
    • Set 2: Wt: 108.9kg / 240lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 15
    • Set 2: Wt: 90.7kg / 200lbs Reps: 15
    • Set 3: Wt: 90.7kg / 200lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 48m 2s

Total Volume: 12,646 kg

Total Sets: 19

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Sunday, September 25 at 6:53 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 7
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Bicep Curl (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12

Duration: 46m 8s

Total Volume: 3,465 kg

Total Sets: 27

S3 D1 - Wilfred fall - Fuerza tren superior (PF)

Monday, October 10 at 11:39 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Seated Dip Machine
    • Set 1: Wt: 74.8kg / 165lbs Reps: 10
    • Set 2: Wt: 74.8kg / 165lbs Reps: 10
    • Set 3: Wt: 74.8kg / 165lbs Reps: 10
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bicep Curl (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s

Duration: 1hr 5m 50s

Total Volume: 6,808 kg

Total Sets: 26

Leg

Wednesday, February 5 at 5:48 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 57m 50s

Total Volume: 6,668 kg

Total Sets: 29

Chest & triceps

Monday, March 10 at 12:14 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Triceps Extension
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Chest Frente (Jair)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 4.5kg / 10lbs Reps: 6
    • Set 2: Wt: 4.5kg / 10lbs Reps: 6
    • Set 3: Wt: 4.5kg / 10lbs Reps: 6
    • Set 4: Wt: 4.5kg / 10lbs Reps: 6

Duration: 48m 17s

Total Volume: 2,477 kg

Total Sets: 29

S3 D1 - Wilfred fall - Fuerza tren superior

Thursday, June 10 at 10:38 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 20
    • Set 2: Wt: 20.4kg / 45lbs Reps: 16
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
    • Set 4: Wt: -- Reps: -- Time: 30s

Duration: 54m 9s

Total Volume: 2,322 kg

Total Sets: 23

S2 D5 Wilfred fall- hombro, pierna, abdomen

Friday, June 4 at 10:30 AM

Exercises

  • Lateral Raise (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 20
    • Set 3: Wt: 5.4kg / 12lbs Reps: 16
    • Set 4: Wt: 5.4kg / 12lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 4.5kg / 10lbs Reps: 16
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 4.5kg / 10lbs Reps: 16
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
    • Set 5: Wt: -- Reps: 10
    • Set 6: Wt: -- Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 20
    • Set 2: Wt: 27.2kg / 60lbs Reps: 16
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 50
    • Set 2: Wt: 0kg / 0lbs Reps: 50
    • Set 3: Wt: 0kg / 0lbs Reps: 50
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 20
    • Set 2: Wt: 22.7kg / 50lbs Reps: 16
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 1

Duration: 1hr 9m 41s

Total Volume: 3,157 kg

Total Sets: 26

S4 D5 Wilfred fall - hombro, pierna, abs (pf)

Thursday, January 12 at 10:48 AM

Exercises

  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Front Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
  • Cable Twist (Up to down)
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 10
    • Set 2: Wt: 12.2kg / 27lbs Reps: 6
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 12
    • Set 4: Wt: 10.2kg / 22.5lbs Reps: 12
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 127kg / 280lbs Reps: 8
    • Set 2: Wt: 127kg / 280lbs Reps: 8
    • Set 3: Wt: 127kg / 280lbs Reps: 8
    • Set 4: Wt: 127kg / 280lbs Reps: 10

Duration: 1hr 16m 40s

Total Volume: 10,921 kg

Total Sets: 33

ABS & Triceps 💪

Thursday, August 18 at 11:14 AM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Crunch (Weighted Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 10
    • Set 2: Wt: 68kg / 150lbs Reps: 10
    • Set 3: Wt: 68kg / 150lbs Reps: 10
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 74.8kg / 165lbs Reps: 12
    • Set 3: Wt: 74.8kg / 165lbs Reps: 12
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 9.1kg / 20lbs Reps: 1
    • Set 2: Wt: 9.1kg / 20lbs Reps: 1
    • Set 3: Wt: 9.1kg / 20lbs Reps: 1
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 1
    • Set 2: Wt: 11.3kg / 25lbs Reps: 1
    • Set 3: Wt: 11.3kg / 25lbs Reps: 1
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 1s

Duration: 56m 45s

Total Volume: 6,021 kg

Total Sets: 32

4.1 Push & Pull

Friday, April 2 at 10:30 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 15
    • Set 3: Wt: 16.3kg / 36lbs Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15

Duration: 49m 23s

Total Volume: 4,196 kg

Total Sets: 21

S1 D5 Wilfred Fall - triceps & Biceps (pf)

Friday, September 30 at 1:24 PM

Exercises

  • Cable Fly Crossovers
    • Set 1: Wt: 10.2kg / 22.5lbs Reps: 12
    • Set 2: Wt: 10.2kg / 22.5lbs Reps: 12
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 6
  • Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 5.4kg / 12lbs Reps: 1
    • Set 2: Wt: 10.9kg / 24lbs Reps: 1
    • Set 3: Wt: 16.3kg / 36lbs Reps: 1
  • Spider Curl (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 1
    • Set 2: Wt: 9.1kg / 20lbs Reps: 1
    • Set 3: Wt: 9.1kg / 20lbs Reps: 1
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 1
    • Set 2: Wt: 6.8kg / 15lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1

Duration: 51m 16s

Total Volume: 4,024 kg

Total Sets: 29

2. Legs

Monday, May 2 at 11:05 AM

Exercises

  • 1 1/4 Front Squats (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
    • Set 5: Wt: 11.3kg / 25lbs Reps: 12
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 34kg / 75lbs Reps: 12
    • Set 5: Wt: 34kg / 75lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
    • Set 5: Wt: 22.7kg / 50lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 12
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 35s

Duration: 1hr 33m 29s

Total Volume: 8,555 kg

Total Sets: 27

Pierna

Tuesday, April 9 at 6:53 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 10
    • Set 2: Wt: 70.3kg / 155lbs Reps: 10
    • Set 3: Wt: 70.3kg / 155lbs Reps: 10
    • Set 4: Wt: 70.3kg / 155lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8

Duration: 45m 29s

Total Volume: 4,010 kg

Total Sets: 16

Legs workout

Friday, January 8 at 10:55 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Escaladores
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Elevación de Gemelos de Pie
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Zancada Invertida (Mancuerna)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 9m

Total Volume: 1,810 kg

Total Sets: 33

Compound leg day

Tuesday, April 13 at 9:04 PM

Exercises

  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Sumo Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Romanian Deadlift (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Hip Thrust (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8

Duration: 1hr 15m

Total Volume: 2,413 kg

Total Sets: 24

Pierna (rock creek)

Monday, January 13 at 3:22 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 6
    • Set 2: Wt: 59kg / 130lbs Reps: 6
    • Set 3: Wt: 59kg / 130lbs Reps: 6
    • Set 4: Wt: 59kg / 130lbs Reps: 6
  • Squat (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 5
    • Set 3: Wt: 52.2kg / 115lbs Reps: 5
    • Set 4: Wt: 52.2kg / 115lbs Reps: 5
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
    • Set 5: Wt: 38.6kg / 85lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 55m 21s

Total Volume: 8,609 kg

Total Sets: 30

Leg rutina Cynthia cuaderno

Tuesday, November 3 at 11:37 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 4m

Total Volume: 2,830 kg

Total Sets: 25

Chest, Biceps & Core

Thursday, April 20 at 10:42 PM

Exercises

  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
    • Set 4: Wt: 59kg / 130lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
  • Reverse Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Single Triceps Pushdown
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Triceps Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Tricep Extensión (Kettlebell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 20
    • Set 2: Wt: 13.6kg / 30lbs Reps: 25
    • Set 3: Wt: 13.6kg / 30lbs Reps: 25
  • Seated Dip Machine
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10

Duration: 1hr 15m 52s

Total Volume: 11,249 kg

Total Sets: 31

2. Chest, Shoulders & Core

Wednesday, February 3 at 11:17 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8

Duration: 55m

Total Volume: 2,842 kg

Total Sets: 32

Chest

Monday, April 25 at 11:36 AM

Exercises

  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 43.1kg / 95lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 6
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 48.5kg / 107lbs Reps: 10
    • Set 3: Wt: 48.5kg / 107lbs Reps: 10
    • Set 4: Wt: 48.5kg / 107lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 48.8kg / 107.5lbs Reps: 10
    • Set 3: Wt: 48.8kg / 107.5lbs Reps: 9
    • Set 4: Wt: 48.8kg / 107.5lbs Reps: 9
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 6
    • Set 4: Wt: 34kg / 75lbs Reps: 8

Duration: 53m 4s

Total Volume: 7,056 kg

Total Sets: 24

Chest & triceps

Wednesday, June 5 at 4:26 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Bench Press (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12

Duration: 1hr 4m 50s

Total Volume: 3,139 kg

Total Sets: 24

3. Back

Wednesday, June 8 at 11:08 AM

Exercises

  • Reverse Fly (Cable)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 10
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 5.7kg / 12.5lbs Reps: 12
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Reverse Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 62.4kg / 137.5lbs Reps: 12
    • Set 3: Wt: 62.4kg / 137.5lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 6
    • Set 3: Wt: 59kg / 130lbs Reps: 6
    • Set 4: Wt: 59kg / 130lbs Reps: 6
  • Behind The Neck Lat Pulldown (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Back Extension (Machine)
    • Set 1: Wt: 77.1kg / 170lbs Reps: 10
    • Set 2: Wt: 77.1kg / 170lbs Reps: 10
    • Set 3: Wt: 77.1kg / 170lbs Reps: 10
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 14m 27s

Total Volume: 7,745 kg

Total Sets: 25

3.1 Legs

Thursday, April 1 at 10:23 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Hip thrust (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Leg Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 1hr 25m 17s

Total Volume: 6,169 kg

Total Sets: 33

Afternoon workout 💪

Saturday, May 28 at 8:05 PM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 43.1kg / 95lbs Reps: 10
    • Set 4: Wt: 47.6kg / 105lbs Reps: 10
    • Set 5: Wt: 47.6kg / 105lbs Reps: 10
    • Set 6: Wt: 47.6kg / 105lbs Reps: 10
    • Set 7: Wt: 47.6kg / 105lbs Reps: 10
  • Standing Military Press (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 6
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 6
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Lateral Raise (Machine)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Incline Chest Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 29.5kg / 65lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
    • Set 4: Wt: 43.1kg / 95lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Walking
    • Set 1: Wt: -- Reps: -- Time: 25m

Duration: 1hr 43m 1s

Total Volume: 10,814 kg

Total Sets: 36

S6 D5 - Wilfred fall - hipertrofia espalda & Hombro

Sunday, October 10 at 11:52 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Arnold Press
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 6
  • Lateral Raise (Cable)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Cable Twist (Up to down)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 1.4kg / 3lbs Reps: 20
    • Set 2: Wt: 2.3kg / 5lbs Reps: 15
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12

Duration: 56m 48s

Total Volume: 1,808 kg

Total Sets: 21

3. Legs

Thursday, February 18 at 11:17 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Zancada Invertida
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 1hr 5m

Total Volume: 2,953 kg

Total Sets: 25

Chest & triceps

Wednesday, November 6 at 5:39 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Chest Frente (Jair)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 4m 16s

Total Volume: 2,504 kg

Total Sets: 24

Upper 🔥

Sunday, June 4 at 8:25 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 6
    • Set 3: Wt: -- Reps: 6
  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
    • Set 4: Wt: 49.9kg / 110lbs Reps: 10
  • Bent Over Row (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 5
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10

Duration: 39m 52s

Total Volume: 6,872 kg

Total Sets: 20

Chest & Biceps

Tuesday, March 15 at 11:14 AM

Exercises

  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 52.2kg / 115lbs Reps: 10
    • Set 5: Wt: 52.2kg / 115lbs Reps: 6
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 9
  • Cable Fly Crossovers
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 6.4kg / 14lbs Reps: 12
    • Set 3: Wt: 6.4kg / 14lbs Reps: 12
  • Unilateral Low Cable Fly
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 2: Wt: 4.1kg / 9lbs Reps: 12
    • Set 3: Wt: 4.1kg / 9lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8

Duration: 55m

Total Volume: 8,147 kg

Total Sets: 26

Leg

Friday, January 31 at 4:15 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Stretching
    • Set 1: Wt: -- Reps: -- Time: 2m 30s

Duration: 1hr 4m 11s

Total Volume: 6,260 kg

Total Sets: 30

Chilling leg day

Tuesday, February 7 at 11:16 AM

Exercises

  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Squat (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Hip Thrust (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Calf Press (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 34m 43s

Total Volume: 4,726 kg

Total Sets: 17

Leg 2nd (home)

Thursday, October 5 at 6:45 PM

Exercises

  • Squat (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
    • Set 5: Wt: 11.3kg / 25lbs Reps: 8
  • Narrow Squats
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Lunge (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8

Duration: 45m 53s

Total Volume: 2,867 kg

Total Sets: 20

Chest & triceps

Monday, July 1 at 3:03 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12

Duration: 48m 28s

Total Volume: 2,440 kg

Total Sets: 15

S5 D5 Wilfred fall - hipertrofia pecho y brazo(pf)

Friday, January 20 at 9:30 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
    • Set 4: Wt: 24.9kg / 55lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 20
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Cross Body Hammer Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 7
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 39.7kg / 87.5lbs Reps: 8
    • Set 4: Wt: 40.8kg / 90lbs Reps: 6

Duration: 1hr 27m 13s

Total Volume: 6,209 kg

Total Sets: 30

Shoulder Day

Monday, August 29 at 11:24 AM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 34kg / 75lbs Reps: 6
    • Set 3: Wt: 34kg / 75lbs Reps: 5
  • Upright Row (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Shoulder Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 1
    • Set 2: Wt: 86.2kg / 190lbs Reps: 1
    • Set 3: Wt: 86.2kg / 190lbs Reps: 1

Duration: 33m 2s

Total Volume: 3,055 kg

Total Sets: 15

Shoulder

Friday, March 14 at 12:24 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Military Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12

Duration: 43m 49s

Total Volume: 1,352 kg

Total Sets: 16

Back, Biceps & Triceps 💪

Sunday, July 3 at 1:22 PM

Exercises

  • Battle Ropes
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 55s
  • Seated Row (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 79.4kg / 175lbs Reps: 8
    • Set 3: Wt: 79.4kg / 175lbs Reps: 8
  • Bent Over Row (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Back Extension (Machine)
    • Set 1: Wt: 81.6kg / 180lbs Reps: 10
    • Set 2: Wt: 81.6kg / 180lbs Reps: 10
    • Set 3: Wt: 81.6kg / 180lbs Reps: 10
  • Reverse Grip Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
  • Lat Pulldown (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8

Duration: 58m 29s

Total Volume: 10,410 kg

Total Sets: 30

S7 D3 - Wilfred Fall - Circuitous Metabolicos - Hiit

Thursday, July 8 at 9:58 AM

Exercises

  • Burpee
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Thruster (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 15
    • Set 2: Wt: 4.5kg / 10lbs Reps: 15
    • Set 3: Wt: 4.5kg / 10lbs Reps: 15
    • Set 4: Wt: 4.5kg / 10lbs Reps: 15
  • Kettlebell Swing
    • Set 1: Wt: 8.2kg / 18lbs Reps: 20
    • Set 2: Wt: 8.2kg / 18lbs Reps: 20
    • Set 3: Wt: 8.2kg / 18lbs Reps: 20
    • Set 4: Wt: 8.2kg / 18lbs Reps: 20
  • Box Jump
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Pull Up
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
    • Set 4: Wt: -- Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Jump Squat
    • Set 1: Wt: -- Reps: 16
    • Set 2: Wt: -- Reps: 16
    • Set 3: Wt: -- Reps: 16
    • Set 4: Wt: -- Reps: 16
  • Jumping Jack
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15

Duration: 1hr 42m 21s

Total Volume: 925 kg

Total Sets: 42

1.1 Legs & Back

Monday, April 5 at 10:28 AM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Reverse Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 1hr 15m 13s

Total Volume: 5,706 kg

Total Sets: 34

S3 D2 Wilfred fall - Fuerza tren inferior

Friday, June 11 at 10:46 AM

Exercises

  • Box Squat
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 60
    • Set 2: Wt: -- Reps: 60
    • Set 3: Wt: -- Reps: 60
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 52m 5s

Total Volume: 4,277 kg

Total Sets: 20

3. Back

Wednesday, May 4 at 11:16 AM

Exercises

  • Rowing Machine
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 43.1kg / 95lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 12
  • Behind The Neck Lat Pulldown (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 1hr 9m 4s

Total Volume: 6,945 kg

Total Sets: 31

Biceps, triceps & chest

Friday, January 1 at 11:13 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8

Duration: 1hr

Total Volume: 3,219 kg

Total Sets: 23

Walking 🚶‍♂️

Tuesday, January 4 at 12:44 PM

Exercises

  • Walking
    • Set 1: Wt: -- Reps: -- Time: 35m

Duration: 35m

Total Volume: 0 kg

Total Sets: 1

Upper body

Wednesday, January 19 at 12:30 PM

Exercises

  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 5m
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 7.3kg / 16lbs Reps: 12
    • Set 2: Wt: 7.3kg / 16lbs Reps: 12
    • Set 3: Wt: 7.3kg / 16lbs Reps: 12
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Rope Cable Curl
    • Set 1: Wt: 29.9kg / 66lbs Reps: 12
    • Set 2: Wt: 29.9kg / 66lbs Reps: 12
    • Set 3: Wt: 29.9kg / 66lbs Reps: 12
  • Arnold Press
    • Set 1: Wt: 7.3kg / 16lbs Reps: 10
    • Set 2: Wt: 7.3kg / 16lbs Reps: 10
    • Set 3: Wt: 7.3kg / 16lbs Reps: 10
  • Boxing
    • Set 1: Wt: -- Reps: -- Time: 5m
  • Butterfly (Pec Deck)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 7.3kg / 16lbs Reps: 12
    • Set 2: Wt: 7.3kg / 16lbs Reps: 12
    • Set 3: Wt: 7.3kg / 16lbs Reps: 12
  • Upright Row (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10

Duration: 45m

Total Volume: 3,484 kg

Total Sets: 26

Lower A

Monday, July 11 at 11:14 AM

Exercises

  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 5
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 29.5kg / 65lbs Reps: 8
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
  • Hip Thrust (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 10m 41s

Total Volume: 6,924 kg

Total Sets: 19

Hombro & abdomen

Friday, May 24 at 12:59 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 48m 58s

Total Volume: 989 kg

Total Sets: 21

Full Body

Thursday, November 5 at 11:42 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Remo Sentado (Máquina)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 59kg / 130lbs Reps: 8

Duration: 56m

Total Volume: 4,616 kg

Total Sets: 21

Leg rutina Cynthia cuaderno

Wednesday, December 9 at 11:18 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 1m

Total Volume: 3,592 kg

Total Sets: 30

4.1 Push & Pull

Thursday, May 20 at 4:14 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
    • Set 5: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 15
    • Set 2: Wt: 36.3kg / 80lbs Reps: 15
    • Set 3: Wt: 36.3kg / 80lbs Reps: 15
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 7m 29s

Total Volume: 4,015 kg

Total Sets: 33

Leg rutina Cynthia cuaderno

Friday, January 29 at 1:19 PM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Elevación de Gemelos de Pie
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12

Duration: 1hr 23m

Total Volume: 3,885 kg

Total Sets: 48

5K

Thursday, February 2 at 11:39 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m
  • Back Extension (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10

Duration: 30m

Total Volume: 1,089 kg

Total Sets: 4

Shoulder (40 min + 30 cardio)

Tuesday, August 9 at 11:19 AM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 5
    • Set 4: Wt: 34kg / 75lbs Reps: 5
  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Upright Row (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 8
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Shoulder Dip Machine
    • Set 1: Wt: 86.2kg / 190lbs Reps: 12
    • Set 2: Wt: 93kg / 205lbs Reps: 12
    • Set 3: Wt: 93kg / 205lbs Reps: 12
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 7m 26s

Total Volume: 6,745 kg

Total Sets: 21

S7 D2 - Wilfred fall - Fuerza tren superior

Wednesday, July 7 at 3:39 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s
    • Set 3: Wt: -- Reps: -- Time: 40s
    • Set 4: Wt: -- Reps: -- Time: 40s

Duration: 49m

Total Volume: 2,790 kg

Total Sets: 34

Uper body

Saturday, October 31 at 10:02 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Remo Sentado con Cable - Agarre Abierto
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Araña (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 1hr 1m

Total Volume: 9,981 kg

Total Sets: 42

Espalda & biceps

Friday, July 26 at 3:27 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10

Duration: 34m 35s

Total Volume: 1,241 kg

Total Sets: 17

5. Full body

Sunday, February 7 at 1:31 PM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Tríceps con Polea
    • Set 1: Wt: 38.1kg / 84lbs Reps: 15
    • Set 2: Wt: 38.1kg / 84lbs Reps: 15
    • Set 3: Wt: 32.7kg / 72lbs Reps: 15
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 47m

Total Volume: 3,824 kg

Total Sets: 17

S2 D2. Wilfred Fall - pierna, hombro, pantorrilla (PF)

Tuesday, October 4 at 11:06 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 34kg / 75lbs Reps: 50
  • Hip Thrust (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
  • Front Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Upright Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 72.6kg / 160lbs Reps: 35
    • Set 2: Wt: 72.6kg / 160lbs Reps: 32
    • Set 3: Wt: 72.6kg / 160lbs Reps: 30

Duration: 1hr 12m 59s

Total Volume: 19,055 kg

Total Sets: 26

S1 D3 - Wilfred fall - espalda y hombro y pecho (PF)

Thursday, December 22 at 10:59 AM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
    • Set 4: Wt: 27.2kg / 60lbs Reps: 15
  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 8
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
  • Narrow Overhead Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 31m 58s

Total Volume: 7,112 kg

Total Sets: 33

4. Push & Pull

Friday, March 5 at 11:45 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 10
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Remo Invertido
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
    • Set 5: Wt: 20.4kg / 45lbs Reps: 12
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
    • Set 4: Wt: 16.3kg / 36lbs Reps: 15

Duration: 1hr 42s

Total Volume: 5,295 kg

Total Sets: 28

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Wednesday, September 21 at 11:23 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 15
    • Set 3: Wt: 52.2kg / 115lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 44.2kg / 97.5lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 99.8kg / 220lbs Reps: 10
    • Set 2: Wt: 108.9kg / 240lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 15
    • Set 2: Wt: 90.7kg / 200lbs Reps: 35
    • Set 3: Wt: 90.7kg / 200lbs Reps: 30
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 50m 14s

Total Volume: 17,642 kg

Total Sets: 19

Pierna

Monday, May 27 at 4:01 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12

Duration: 1hr 4m 12s

Total Volume: 5,371 kg

Total Sets: 25

Leg rutina Cynthia cuaderno

Friday, January 15 at 11:39 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8

Duration: 57m

Total Volume: 2,386 kg

Total Sets: 30

Legs (Machine)

Wednesday, June 15 at 11:00 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
    • Set 5: Wt: 61.2kg / 135lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
    • Set 5: Wt: 61.2kg / 135lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
    • Set 4: Wt: 49.9kg / 110lbs Reps: 10
  • Hip Abduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
    • Set 4: Wt: 54.4kg / 120lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 59kg / 130lbs Reps: 8
    • Set 4: Wt: 59kg / 130lbs Reps: 8
    • Set 5: Wt: 59kg / 130lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
    • Set 5: Wt: 36.3kg / 80lbs Reps: 8
  • Glute Kickback (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 2m 11s

Total Volume: 13,317 kg

Total Sets: 32

S7 D1 Wilfred fall - Fuerza tren inferior

Tuesday, July 6 at 10:38 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
  • Box Squat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Single Leg Hip Thrust
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12

Duration: 39m 25s

Total Volume: 1,742 kg

Total Sets: 21

2 Chest & Core

Thursday, June 30 at 10:29 AM

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 6
    • Set 4: Wt: 22.7kg / 50lbs Reps: 6
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Bench Press (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Unilateral Low Cable Fly
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Decline Push Up
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch (Weighted)
    • Set 1: Wt: 0kg / 0lbs Reps: 5
    • Set 2: Wt: 0kg / 0lbs Reps: 5
    • Set 3: Wt: 0kg / 0lbs Reps: 5
  • Bicycle Crunch
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Lying Knee Raise
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 34m 52s

Total Volume: 4,844 kg

Total Sets: 35

Chest & shoulders

Wednesday, July 20 at 10:56 AM

Exercises

  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 12
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Upright Row (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Stair Machine
    • Set 1: Wt: -- Reps: -- Time: 6m

Duration: 1hr 8m 32s

Total Volume: 5,649 kg

Total Sets: 25

3.1 Legs

Friday, May 7 at 10:38 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 5
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m

Duration: 1hr 10m 31s

Total Volume: 6,563 kg

Total Sets: 34

S7 D4 - Wilfred Fall- Push

Thursday, October 14 at 10:19 AM

Exercises

  • Squat (Smith Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Split Squat (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Step Up
    • Set 1: Wt: -- Reps: 1
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 1
    • Set 2: Wt: 16.3kg / 36lbs Reps: 1
    • Set 3: Wt: 16.3kg / 36lbs Reps: 1
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 1
    • Set 2: Wt: 20.4kg / 45lbs Reps: 1
    • Set 3: Wt: 20.4kg / 45lbs Reps: 1
  • Triceps Pushdown
    • Set 1: Wt: 49kg / 108lbs Reps: 1
    • Set 2: Wt: 43.5kg / 96lbs Reps: 1
    • Set 3: Wt: 43.5kg / 96lbs Reps: 1
  • END
    • Set 1: Wt: -- Reps: -- Time: 1s
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 1
    • Set 2: Wt: 10.9kg / 24lbs Reps: 1
    • Set 3: Wt: 10.9kg / 24lbs Reps: 1

Duration: 59m

Total Volume: 2,908 kg

Total Sets: 34

Chest & triceps

Monday, July 15 at 3:47 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12

Duration: 53m 11s

Total Volume: 3,279 kg

Total Sets: 21

S3 D3- Wilfred fall - espalda, trapecio, biceps, abd

Saturday, June 12 at 1:03 PM

Exercises

  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Chin Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
  • Seated Cable Row
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 59.9kg / 132lbs Reps: 15
    • Set 3: Wt: 70.8kg / 156lbs Reps: 15
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 15
    • Set 2: Wt: 43.5kg / 96lbs Reps: 15
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Shoulder Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 1s

Duration: 59m 49s

Total Volume: 6,182 kg

Total Sets: 28

S8 D3 - Wilfred Fall - Circuitous Metabolicos - Hiit

Friday, July 16 at 10:43 AM

Exercises

  • Burpee
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Thruster (Barbell)
    • Set 1: Wt: 2.3kg / 5lbs Reps: 15
    • Set 2: Wt: 2.3kg / 5lbs Reps: 15
    • Set 3: Wt: 2.3kg / 5lbs Reps: 15
    • Set 4: Wt: 2.3kg / 5lbs Reps: 15
  • Kettlebell Swing
    • Set 1: Wt: 9.1kg / 20lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 20
    • Set 3: Wt: 9.1kg / 20lbs Reps: 20
    • Set 4: Wt: 9.1kg / 20lbs Reps: 20
  • Box Jump
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Pull Up
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
    • Set 4: Wt: -- Reps: 8
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Jump Squat
    • Set 1: Wt: -- Reps: 16
    • Set 2: Wt: -- Reps: 16
    • Set 3: Wt: -- Reps: 16
    • Set 4: Wt: -- Reps: 16
  • Jumping Jack
    • Set 1: Wt: -- Reps: 30
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15

Duration: 57m

Total Volume: 862 kg

Total Sets: 42

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Thursday, April 13 at 11:02 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 4
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Back Extension (Hyperextension)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Side Bend (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 5
    • Set 2: Wt: 45.4kg / 100lbs Reps: 5
    • Set 3: Wt: 45.4kg / 100lbs Reps: 5

Duration: 49m 5s

Total Volume: 3,239 kg

Total Sets: 24

Leg rutina Cynthia cuaderno

Friday, December 18 at 11:22 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 20
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 5m

Total Volume: 3,511 kg

Total Sets: 30

1. Legs power (athleanx.com)

Tuesday, March 23 at 10:48 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • single leg hip thrust with weight
    • Set 1: Wt: 11.3kg / 25lbs Reps: 25
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 5
    • Set 4: Wt: 15.9kg / 35lbs Reps: 5
  • Elevación de Cadera a Una Pierna
    • Set 1: Wt: -- Reps: 25
  • Sentadilla Búlgara
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 8
  • Zancada Lateral
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
    • Set 5: Wt: 20.4kg / 45lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 20.4kg / 45lbs Reps: 5
    • Set 2: Wt: 18.1kg / 40lbs Reps: 5
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 25
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 1
    • Set 2: Wt: 0kg / 0lbs Reps: 2
    • Set 3: Wt: 0kg / 0lbs Reps: 3
    • Set 4: Wt: 0kg / 0lbs Reps: 4
    • Set 5: Wt: 0kg / 0lbs Reps: 5

Duration: 57m 43s

Total Volume: 3,125 kg

Total Sets: 27

Leg

Wednesday, March 12 at 12:08 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 12
    • Set 4: Wt: 24.9kg / 55lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 37m 48s

Total Volume: 5,552 kg

Total Sets: 21

Upper 🔥

Tuesday, July 18 at 7:41 PM

Exercises

  • Abdominal Cable Seat
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 6
    • Set 2: Wt: 45.4kg / 100lbs Reps: 5
    • Set 3: Wt: 45.4kg / 100lbs Reps: 5
  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 5
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 5
    • Set 2: Wt: 72.6kg / 160lbs Reps: 5
    • Set 3: Wt: 72.6kg / 160lbs Reps: 3
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8

Duration: 29m 58s

Total Volume: 6,505 kg

Total Sets: 18

S3 D4 Wilfred fall - Fuerza tren inferior (pf)

Thursday, January 5 at 11:06 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 43.1kg / 95lbs Reps: 50
  • Split Squat (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 16
    • Set 2: Wt: 9.1kg / 20lbs Reps: 16
    • Set 3: Wt: 9.1kg / 20lbs Reps: 16
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Deadlift (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 108.9kg / 240lbs Reps: 16
    • Set 2: Wt: 117.9kg / 260lbs Reps: 16
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 20
    • Set 2: Wt: 49.9kg / 110lbs Reps: 20
    • Set 3: Wt: 54.4kg / 120lbs Reps: 20

Duration: 56m 26s

Total Volume: 16,987 kg

Total Sets: 22

Hombro & abdomen

Wednesday, April 10 at 1:52 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • V Up
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 50m 4s

Total Volume: 898 kg

Total Sets: 21

Legs

Tuesday, June 28 at 10:15 AM

Exercises

  • Hip Thrust (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Front Squat Machine
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
    • Set 4: Wt: 59kg / 130lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 15
    • Set 2: Wt: 90.7kg / 200lbs Reps: 15
    • Set 3: Wt: 90.7kg / 200lbs Reps: 15
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 18m 7s

Total Volume: 13,354 kg

Total Sets: 29

S6 D3. Wilfred Fall - hombro, biceps, tricep, abd

Wednesday, October 6 at 10:35 AM

Exercises

  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Upright Row (Cable)
    • Set 1: Wt: 1.8kg / 4lbs Reps: 10
    • Set 2: Wt: 1.8kg / 4lbs Reps: 10
    • Set 3: Wt: 1.8kg / 4lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 6
    • Set 3: Wt: 13.6kg / 30lbs Reps: 5
    • Set 4: Wt: 13.6kg / 30lbs Reps: 5
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Plate Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 1hr 8m 6s

Total Volume: 4,651 kg

Total Sets: 31

S5 D1 - Wilfred fall - Fuerza tren superior

Wednesday, September 29 at 10:24 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Ab Wheel
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 8
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 40s
    • Set 2: Wt: -- Reps: -- Time: 40s
    • Set 3: Wt: -- Reps: -- Time: 40s
    • Set 4: Wt: -- Reps: -- Time: 40s

Duration: 57m 16s

Total Volume: 2,452 kg

Total Sets: 36

Old Chest

Thursday, October 15 at 10:07 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12

Duration: 1hr 7m

Total Volume: 3,475 kg

Total Sets: 24

Leg rutina Cynthia cuaderno

Tuesday, October 13 at 10:01 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
    • Set 5: Wt: 4.5kg / 10lbs Reps: 12
    • Set 6: Wt: 4.5kg / 10lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 15
  • Extensión de Pierna
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12

Duration: 1hr 11m

Total Volume: 2,191 kg

Total Sets: 38

HITT

Saturday, January 8 at 11:41 PM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 35m

Duration: 35m

Total Volume: 0 kg

Total Sets: 1

S5 D2 Wilfred fall - Fuerza tren inferior

Thursday, September 30 at 10:27 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Band)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Bulgarian Split Squat
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 55m 58s

Total Volume: 1,801 kg

Total Sets: 27

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Tuesday, December 20 at 11:36 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 34kg / 75lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 113.4kg / 250lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 20
    • Set 2: Wt: 63.5kg / 140lbs Reps: 20
    • Set 3: Wt: 63.5kg / 140lbs Reps: 20
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12

Duration: 44m 51s

Total Volume: 15,740 kg

Total Sets: 20

S2 D5. Wilfred Fall - Hombro, pierna & ABS (pf)

Friday, December 30 at 12:10 PM

Exercises

  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Front Raise (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Rear Delt Raise (Dumbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 6.8kg / 15lbs Reps: 16
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
    • Set 4: Wt: -- Reps: 8
    • Set 5: Wt: -- Reps: 8
    • Set 6: Wt: -- Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 16
    • Set 2: Wt: 49.9kg / 110lbs Reps: 20
    • Set 3: Wt: 54.4kg / 120lbs Reps: 20
    • Set 4: Wt: 54.4kg / 120lbs Reps: 16
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 20
    • Set 3: Wt: 36.3kg / 80lbs Reps: 16
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 16
    • Set 2: Wt: 113.4kg / 250lbs Reps: 12
    • Set 3: Wt: 131.5kg / 290lbs Reps: 10

Duration: 55m 23s

Total Volume: 13,204 kg

Total Sets: 29

Legs

Tuesday, August 16 at 11:12 AM

Exercises

  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 90.7kg / 200lbs Reps: 12
    • Set 3: Wt: 99.8kg / 220lbs Reps: 12
    • Set 4: Wt: 108.9kg / 240lbs Reps: 12
    • Set 5: Wt: 108.9kg / 240lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 90.7kg / 200lbs Reps: 15
    • Set 3: Wt: 90.7kg / 200lbs Reps: 15
    • Set 4: Wt: 90.7kg / 200lbs Reps: 15
    • Set 5: Wt: 90.7kg / 200lbs Reps: 15
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 35.2kg / 77.5lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
    • Set 4: Wt: 38.6kg / 85lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
    • Set 4: Wt: 59kg / 130lbs Reps: 10
    • Set 5: Wt: 59kg / 130lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 5
    • Set 2: Wt: 45.4kg / 100lbs Reps: 5
    • Set 3: Wt: 45.4kg / 100lbs Reps: 5
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 20m

Total Volume: 17,484 kg

Total Sets: 26

S6 D4 - Wilfred fall- hipertrofia pecho y brazo 💪 (pf)

Thursday, January 26 at 11:36 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 20
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
    • Set 4: Wt: 24.9kg / 55lbs Reps: 10
    • Set 5: Wt: 24.9kg / 55lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 40.8kg / 90lbs Reps: 20
    • Set 2: Wt: 72.6kg / 160lbs Reps: 8
    • Set 3: Wt: 72.6kg / 160lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 6
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Triceps Kickback
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Reverse Grip Pull-down
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12

Duration: 1hr 17m 33s

Total Volume: 9,256 kg

Total Sets: 33

3. Legs

Thursday, February 4 at 11:26 AM

Exercises

  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Zancada Invertida
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 4.5kg / 10lbs Reps: 8
    • Set 2: Wt: 4.5kg / 10lbs Reps: 8
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 100

Duration: 1hr

Total Volume: 2,808 kg

Total Sets: 25

S1 D2 - fuerza tren inferior - Wilfred fall (PF)

Friday, December 16 at 11:24 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 50
    • Set 2: Wt: 29.5kg / 65lbs Reps: 50
    • Set 3: Wt: 34kg / 75lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 6
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 113.4kg / 250lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 20
    • Set 2: Wt: 63.5kg / 140lbs Reps: 20
    • Set 3: Wt: 63.5kg / 140lbs Reps: 20
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 46m 37s

Total Volume: 14,533 kg

Total Sets: 19

1.1 Legs & Back - Wilfred fall

Tuesday, May 25 at 10:37 AM

Tratando de hacer el workout del libro pero no tengo el equipo para hacerlo asi q hice un mix de rutunas

Exercises

  • Box Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 50
    • Set 2: Wt: -- Reps: 50
    • Set 3: Wt: -- Reps: 50
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 57m 7s

Total Volume: 2,930 kg

Total Sets: 20

3.1 Legs

Thursday, April 29 at 11:05 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 38m 44s

Total Volume: 3,801 kg

Total Sets: 15

🌋 Pull B

Thursday, March 10 at 11:54 AM

Exercises

  • Rowing Machine
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Deadlift (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 10
    • Set 4: Wt: 34kg / 75lbs Reps: 10
    • Set 5: Wt: 43.1kg / 95lbs Reps: 10
    • Set 6: Wt: 43.1kg / 95lbs Reps: 10
    • Set 7: Wt: 43.1kg / 95lbs Reps: 10
  • Pull Up (Assisted)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Front Pulldown
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8

Duration: 1hr 4m 12s

Total Volume: 8,092 kg

Total Sets: 25

S3 D2 Wilfred fall - Fuerza tren inferior

Tuesday, September 14 at 10:20 AM

Exercises

  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 40
    • Set 2: Wt: -- Reps: 30
    • Set 3: Wt: -- Reps: 30
    • Set 4: Wt: -- Reps: 30
  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Reverse Lunge (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
    • Set 4: Wt: 6.8kg / 15lbs Reps: 20
    • Set 5: Wt: 6.8kg / 15lbs Reps: 20
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 15s

Duration: 55m 7s

Total Volume: 1,984 kg

Total Sets: 23

Leg machine

Thursday, May 16 at 2:32 PM

Exercises

  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12

Duration: 13m 4s

Total Volume: 3,992 kg

Total Sets: 8

Back/Biceps

Wednesday, April 13 at 10:38 AM

Exercises

  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
    • Set 5: Wt: 22.7kg / 50lbs Reps: 8
    • Set 6: Wt: 22.7kg / 50lbs Reps: 8
    • Set 7: Wt: 22.7kg / 50lbs Reps: 8
  • Lat Pulldown (Cable)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 40.8kg / 90lbs Reps: 20
  • Single Arm Lat Pulldown
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 24.9kg / 55lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
  • Seated Row Cable (One Hand) 30 Min Machine
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 20
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 1hr

Total Volume: 9,185 kg

Total Sets: 33

2.1 Chest, Shoulders & Core

Wednesday, March 31 at 10:15 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 4
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
    • Set 5: Wt: 20.4kg / 45lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 6
    • Set 2: Wt: 16.3kg / 36lbs Reps: 6
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
    • Set 4: Wt: 16.3kg / 36lbs Reps: 4
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10

Duration: 1hr 23m 11s

Total Volume: 3,612 kg

Total Sets: 37

S3 D4. Wilfred Fall - Pecho, biceps

Thursday, September 16 at 10:19 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
    • Set 6: Wt: 18.1kg / 40lbs Reps: 8
    • Set 7: Wt: 18.1kg / 40lbs Reps: 8
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8

Duration: 42m 25s

Total Volume: 2,793 kg

Total Sets: 23

Biceps & Triceps

Friday, December 4 at 11:17 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 5
    • Set 2: Wt: 21.8kg / 48lbs Reps: 5
    • Set 3: Wt: 21.8kg / 48lbs Reps: 5
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8

Duration: 58m

Total Volume: 3,235 kg

Total Sets: 25

1.1 Leg & Back

Saturday, December 4 at 2:35 PM

Comming back to the gym after a 54D program. Lost weigh but also strength 🥴

Exercises

  • Box Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 20
    • Set 2: Wt: 0kg / 0lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Lunge
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Wall Sit
    • Set 1: Wt: -- Reps: -- Time: 45s

Duration: 48m 54s

Total Volume: 1,860 kg

Total Sets: 21

Shoulders & Triceps

Monday, December 6 at 11:30 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Shoulder Press (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
    • Set 5: Wt: 13.6kg / 30lbs Reps: 6
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 9
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 7
  • Bench Dip
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 10
    • Set 3: Wt: 5.4kg / 12lbs Reps: 10
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 59m 39s

Total Volume: 1,750 kg

Total Sets: 24

S7 D3 - Wilfred Fall - Circuitous Metabolicos - Hiit

Wednesday, October 13 at 10:34 AM

Exercises

  • Burpee
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 10
  • Thruster (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Kettlebell Swing
    • Set 1: Wt: 8.2kg / 18lbs Reps: 15
    • Set 2: Wt: 8.2kg / 18lbs Reps: 20
    • Set 3: Wt: 8.2kg / 18lbs Reps: 20
    • Set 4: Wt: 8.2kg / 18lbs Reps: 15
  • Box Jump
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 16
    • Set 3: Wt: -- Reps: 16
    • Set 4: Wt: -- Reps: 16
  • Jump Squat
    • Set 1: Wt: -- Reps: 16
    • Set 2: Wt: -- Reps: 16
    • Set 3: Wt: -- Reps: 16
    • Set 4: Wt: -- Reps: 16
  • Jumping Jack
    • Set 1: Wt: -- Reps: 1
    • Set 2: Wt: -- Reps: 1
    • Set 3: Wt: -- Reps: 1
    • Set 4: Wt: -- Reps: 1
  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1s
    • Set 2: Wt: -- Reps: -- Time: 1s
    • Set 3: Wt: -- Reps: -- Time: 1s
    • Set 4: Wt: -- Reps: -- Time: 1s
  • Hanging Leg Raise
    • Set 1: Wt: -- Reps: 1
    • Set 2: Wt: -- Reps: 1
    • Set 3: Wt: -- Reps: 1
  • Crunch
    • Set 1: Wt: -- Reps: 1
    • Set 2: Wt: -- Reps: 1
    • Set 3: Wt: -- Reps: 1

Duration: 55m 33s

Total Volume: 753 kg

Total Sets: 42

S4 D6. Wilfred Fall - espalda, trapecio, triceps & ABS

Friday, January 13 at 11:57 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 60
    • Set 2: Wt: 43.1kg / 95lbs Reps: 50
    • Set 3: Wt: 43.1kg / 95lbs Reps: 50
  • Lat Pulldown (Cable)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 24.9kg / 55lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 22
    • Set 3: Wt: 20.4kg / 45lbs Reps: 18
    • Set 4: Wt: 20.4kg / 45lbs Reps: 15
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 22
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 20
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 22
    • Set 2: Wt: 22.7kg / 50lbs Reps: 18
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 22
    • Set 2: Wt: 13.6kg / 30lbs Reps: 18
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Seated Dip Machine
    • Set 1: Wt: 59kg / 130lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 15
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 30
    • Set 3: Wt: 63.5kg / 140lbs Reps: 20

Duration: 1hr 17m 40s

Total Volume: 21,992 kg

Total Sets: 29

4. EMPUJAR (home)

Thursday, October 12 at 7:32 PM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Upright Row (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Front Raise (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Around The World
    • Set 1: Wt: 2.3kg / 5lbs Reps: 15
    • Set 2: Wt: 2.3kg / 5lbs Reps: 15
    • Set 3: Wt: 2.3kg / 5lbs Reps: 15
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15kg / 33.1lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bicycle Crunch Raised Legs
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Hold Lying Leg Raise
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 35m 49s

Total Volume: 1,697 kg

Total Sets: 30

S5 D4 Wilfred fall - Fuerza tren inferior (pf)

Thursday, January 19 at 10:46 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 12
    • Set 2: Wt: 61.2kg / 135lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
    • Set 4: Wt: 61.2kg / 135lbs Reps: 12
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 12
    • Set 2: Wt: 61.2kg / 135lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 8
    • Set 2: Wt: 49.9kg / 110lbs Reps: 8
    • Set 3: Wt: 49.9kg / 110lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 20
    • Set 3: Wt: 54.4kg / 120lbs Reps: 20
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 20
    • Set 2: Wt: 54.4kg / 120lbs Reps: 20
    • Set 3: Wt: 54.4kg / 120lbs Reps: 20
  • Leg Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8

Duration: 47m 31s

Total Volume: 15,903 kg

Total Sets: 22

Leg Day Cynthia

Tuesday, July 5 at 10:40 AM

Exercises

  • Squat (Smith Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 8
    • Set 2: Wt: 47.6kg / 105lbs Reps: 8
    • Set 3: Wt: 47.6kg / 105lbs Reps: 8
    • Set 4: Wt: 47.6kg / 105lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Reverse Lunges + Wide Squats
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Narrow Squats
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 6
    • Set 2: Wt: 61.2kg / 135lbs Reps: 6
    • Set 3: Wt: 61.2kg / 135lbs Reps: 6
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 21m 40s

Total Volume: 4,014 kg

Total Sets: 19

Hitt 💪

Tuesday, January 18 at 12:33 PM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 55m

Duration: 55m

Total Volume: 0 kg

Total Sets: 1

4. Push & Pull

Friday, February 5 at 11:29 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
    • Set 5: Wt: -- Reps: 2
    • Set 6: Wt: -- Reps: 2
    • Set 7: Wt: -- Reps: 2
    • Set 8: Wt: -- Reps: 2
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Remo Inclinado (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Jalón al Pecho (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 32.7kg / 72lbs Reps: 12

Duration: 1hr 17m

Total Volume: 4,705 kg

Total Sets: 34

S4 D4. Wilfred Fall - pecho, biceps, pantorrilla (pf)

Wednesday, January 11 at 11:13 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 43.1kg / 95lbs Reps: 50
    • Set 3: Wt: 43.1kg / 95lbs Reps: 50
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 57.8kg / 127.5lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 13.2kg / 29lbs Reps: 10
    • Set 3: Wt: 12.5kg / 27.5lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 10
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
  • EZ Bar Biceps Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Concentration Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Chin Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 25
    • Set 2: Wt: 40.8kg / 90lbs Reps: 30
    • Set 3: Wt: 40.8kg / 90lbs Reps: 30

Duration: 1hr 13m 5s

Total Volume: 14,328 kg

Total Sets: 28

Upper A - Bogotá

Friday, November 18 at 12:43 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 12kg / 26.5lbs Reps: 12
    • Set 3: Wt: 15kg / 33.1lbs Reps: 12
    • Set 4: Wt: 15kg / 33.1lbs Reps: 12
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 10kg / 22lbs Reps: 12
    • Set 3: Wt: 10kg / 22lbs Reps: 12
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 10kg / 22lbs Reps: 12
    • Set 3: Wt: 10kg / 22lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15kg / 33.1lbs Reps: 8
    • Set 2: Wt: 15kg / 33.1lbs Reps: 8
    • Set 3: Wt: 15kg / 33.1lbs Reps: 8

Duration: 58m

Total Volume: 2,807 kg

Total Sets: 21

Back

Friday, December 10 at 11:38 AM

Exercises

  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 20.4kg / 45lbs Reps: 15
    • Set 2: Wt: 20.4kg / 45lbs Reps: 15
    • Set 3: Wt: 20.4kg / 45lbs Reps: 15
  • Lat Pulldown (Cable)
    • Set 1: Wt: 2.3kg / 5lbs Reps: 15
    • Set 2: Wt: 2.3kg / 5lbs Reps: 15
    • Set 3: Wt: 2.3kg / 5lbs Reps: 15
    • Set 4: Wt: 2.3kg / 5lbs Reps: 15
  • Lat Pulldown - Close Grip (Cable)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 15
  • Seated Cable Row
    • Set 1: Wt: 5.4kg / 12lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 10
    • Set 3: Wt: 5.4kg / 12lbs Reps: 10

Duration: 49m 8s

Total Volume: 1,648 kg

Total Sets: 19

S6 D2 Wilfred fall - Fuerza tren inferior (pf)

Tuesday, January 24 at 10:05 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 30
    • Set 2: Wt: 20.4kg / 45lbs Reps: 30
    • Set 3: Wt: 20.4kg / 45lbs Reps: 30
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 70.3kg / 155lbs Reps: 7
    • Set 3: Wt: 70.3kg / 155lbs Reps: 6
    • Set 4: Wt: 70.3kg / 155lbs Reps: 6
    • Set 5: Wt: 70.3kg / 155lbs Reps: 6
    • Set 6: Wt: 72.6kg / 160lbs Reps: 6
  • Front Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 38.6kg / 85lbs Reps: 5
    • Set 5: Wt: 38.6kg / 85lbs Reps: 5
    • Set 6: Wt: 38.6kg / 85lbs Reps: 5
  • Hip Thrust (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
    • Set 6: Wt: 52.2kg / 115lbs Reps: 8
  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Deadlift (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 20
    • Set 2: Wt: 34kg / 75lbs Reps: 20
    • Set 3: Wt: 34kg / 75lbs Reps: 20

Duration: 1hr 19m 4s

Total Volume: 11,140 kg

Total Sets: 30

Old Chest

Monday, October 26 at 10:33 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 4m

Total Volume: 3,841 kg

Total Sets: 28

Biceps & Triceps 💪

Monday, March 7 at 12:23 PM

Exercises

  • Bicep Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Triceps Extension (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 29.9kg / 66lbs Reps: 12
    • Set 2: Wt: 29.9kg / 66lbs Reps: 10
    • Set 3: Wt: 29.9kg / 66lbs Reps: 10
  • Bicep Curl (Cable)
    • Set 1: Wt: 29.9kg / 66lbs Reps: 12
    • Set 2: Wt: 29.9kg / 66lbs Reps: 12
    • Set 3: Wt: 29.9kg / 66lbs Reps: 12
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 8
    • Set 2: Wt: 5.4kg / 12lbs Reps: 8
    • Set 3: Wt: 5.4kg / 12lbs Reps: 10

Duration: 47m 42s

Total Volume: 8,582 kg

Total Sets: 27

Chest & triceps

Wednesday, May 15 at 6:06 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Incline Cable Fly
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10

Duration: 43m 1s

Total Volume: 2,549 kg

Total Sets: 23

Entrenamiento por la tarde 💪

Tuesday, January 12 at 10:55 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Press de Pecho (Máquina)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10

Duration: 57m

Total Volume: 3,602 kg

Total Sets: 24

Leg rutina Cynthia cuaderno

Wednesday, October 28 at 9:47 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Zancada
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8

Duration: 1hr 3m

Total Volume: 2,830 kg

Total Sets: 25

Chest

Wednesday, February 8 at 11:50 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 52.2kg / 115lbs Reps: 10
    • Set 5: Wt: 52.2kg / 115lbs Reps: 8
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 6
    • Set 5: Wt: 52.2kg / 115lbs Reps: 6
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Pullover (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10

Duration: 58m 14s

Total Volume: 6,133 kg

Total Sets: 26

Mix

Friday, April 14 at 3:58 PM

Exercises

  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 131.5kg / 290lbs Reps: 8
    • Set 3: Wt: 131.5kg / 290lbs Reps: 8
    • Set 4: Wt: 131.5kg / 290lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
    • Set 4: Wt: 59kg / 130lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
    • Set 4: Wt: 40.8kg / 90lbs Reps: 8
  • Upright Row (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 5
    • Set 4: Wt: 34kg / 75lbs Reps: 5
  • Chest Fly (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10

Duration: 45m 1s

Total Volume: 12,106 kg

Total Sets: 24

4. Arms & ABS

Saturday, April 30 at 5:12 PM

Exercises

  • Bicep Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 10
    • Set 3: Wt: 63.5kg / 140lbs Reps: 10
  • Triceps Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Crunch (Weighted Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 30m 58s

Total Volume: 7,707 kg

Total Sets: 19

S1 D1 - Wilfred fall - Fuerza tren superior (Home)

Sunday, October 1 at 11:10 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
  • Triceps Dip
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Hold Lying Leg Raise
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Side Bend (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 15
    • Set 3: Wt: 20.4kg / 45lbs Reps: 1
    • Set 4: Wt: 20.4kg / 45lbs Reps: 1
  • Bent Over Row (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 1
    • Set 2: Wt: 22.7kg / 50lbs Reps: 1
    • Set 3: Wt: 22.7kg / 50lbs Reps: 1
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 1
    • Set 2: Wt: 22.7kg / 50lbs Reps: 1
    • Set 3: Wt: 22.7kg / 50lbs Reps: 1
  • Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Narrow Overhead Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Cycling
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 30m 9s

Total Volume: 2,139 kg

Total Sets: 34

Legs, Back & Biceps

Tuesday, December 7 at 11:32 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Smith Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
    • Set 5: Wt: 15.9kg / 35lbs Reps: 8
    • Set 6: Wt: 15.9kg / 35lbs Reps: 8
  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
    • Set 4: Wt: 10.9kg / 24lbs Reps: 12
  • Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
    • Set 5: Wt: 9.1kg / 20lbs Reps: 12

Duration: 1hr 1m 44s

Total Volume: 2,433 kg

Total Sets: 26

Full Body

Monday, March 13 at 8:01 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3
  • Triceps Dip
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 4
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 8
  • Preacher Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 131.5kg / 290lbs Reps: 15
    • Set 2: Wt: 131.5kg / 290lbs Reps: 15
    • Set 3: Wt: 131.5kg / 290lbs Reps: 15
    • Set 4: Wt: 131.5kg / 290lbs Reps: 15
  • Seated Row (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 8
    • Set 2: Wt: 49.9kg / 110lbs Reps: 8
    • Set 3: Wt: 49.9kg / 110lbs Reps: 8
  • Lat Pulldown (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 8
    • Set 2: Wt: 72.6kg / 160lbs Reps: 6
    • Set 3: Wt: 72.6kg / 160lbs Reps: 4
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 65.8kg / 145lbs Reps: 12
    • Set 4: Wt: 65.8kg / 145lbs Reps: 10
  • Abdominal Cable Seat
    • Set 1: Wt: 45.4kg / 100lbs Reps: 20
    • Set 2: Wt: 45.4kg / 100lbs Reps: 20
    • Set 3: Wt: 45.4kg / 100lbs Reps: 20

Duration: 58m 46s

Total Volume: 21,913 kg

Total Sets: 37

Chest day

Tuesday, December 15 at 11:49 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8
  • Aperturas (Banda)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 17m

Total Volume: 5,129 kg

Total Sets: 30

Pierna (rock creek)

Saturday, November 23 at 4:53 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Running
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 27m 15s

Total Volume: 7,103 kg

Total Sets: 20

Isolations - Chest / Upper Back

Saturday, July 16 at 12:03 PM

Exercises

  • Low Cable Fly Crossovers
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 2: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 8
    • Set 4: Wt: 7.9kg / 17.5lbs Reps: 8
  • Cable Fly Crossovers
    • Set 1: Wt: 7.9kg / 17.5lbs Reps: 12
    • Set 2: Wt: 10.2kg / 22.5lbs Reps: 8
    • Set 3: Wt: 10.2kg / 22.5lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 5
  • Lat Pulldown (Band)
    • Set 1: Wt: 65.8kg / 145lbs Reps: 6
    • Set 2: Wt: 65.8kg / 145lbs Reps: 6
    • Set 3: Wt: 65.8kg / 145lbs Reps: 8

Duration: 56m 56s

Total Volume: 4,760 kg

Total Sets: 22

Push day

Friday, March 12 at 11:15 AM

Exercises

  • Press de Hombros (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Encogimiento de Hombros (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Alrededor del Mundo
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 15

Duration: 1hr 10m 17s

Total Volume: 3,361 kg

Total Sets: 21

Shoulder

Wednesday, September 27 at 5:50 PM

Exercises

  • Stretching
    • Set 1: Wt: -- Reps: -- Time: 10m
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Upright Row (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Front Raise (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Around The World
    • Set 1: Wt: 2.3kg / 5lbs Reps: 15
    • Set 2: Wt: 2.3kg / 5lbs Reps: 15
    • Set 3: Wt: 2.3kg / 5lbs Reps: 15
  • Triceps Extension (Cable)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bicycle Crunch Raised Legs
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Hold Lying Leg Raise
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 1m 36s

Total Volume: 1,463 kg

Total Sets: 29

Chest day

Monday, January 11 at 10:58 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Press de Pecho (Máquina)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8

Duration: 59m

Total Volume: 2,177 kg

Total Sets: 21

S1 D3 - Wilfred fall - espalda y hombro y pecho (PF)

Saturday, December 17 at 12:55 PM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
  • Narrow Overhead Press
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m

Duration: 1hr 7m 8s

Total Volume: 6,060 kg

Total Sets: 32

1. Legs & Back

Tuesday, March 9 at 11:46 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
    • Set 4: Wt: 15.9kg / 35lbs Reps: 15
    • Set 5: Wt: 15.9kg / 35lbs Reps: 17
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 12
    • Set 2: Wt: 61.2kg / 135lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Curl de Pierna Sentado
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8

Duration: 1hr 2m 28s

Total Volume: 6,675 kg

Total Sets: 30

1. Legs & Back

Tuesday, March 2 at 5:30 PM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 17
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 12
    • Set 2: Wt: 61.2kg / 135lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10

Duration: 58m

Total Volume: 5,883 kg

Total Sets: 31

4. Push & Pull

Friday, February 26 at 10:54 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 56.7kg / 125lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 15
  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Remo Inclinado (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15

Duration: 1hr 6m 4s

Total Volume: 4,066 kg

Total Sets: 29

S2 D4. Wilfred Fall- pecho, triceps, pantorrilla

Thursday, September 9 at 10:36 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Bench Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
    • Set 4: Wt: 16.3kg / 36lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 1
    • Set 2: Wt: 38.1kg / 84lbs Reps: 1
    • Set 3: Wt: 38.1kg / 84lbs Reps: 1
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 1
    • Set 2: Wt: 20.4kg / 45lbs Reps: 1
    • Set 3: Wt: 20.4kg / 45lbs Reps: 1
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 1
    • Set 2: Wt: 6.8kg / 15lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1
  • Standing Calf Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 1
    • Set 2: Wt: 4.5kg / 10lbs Reps: 1

Duration: 58m 8s

Total Volume: 3,636 kg

Total Sets: 34

🌋 Pull A

Wednesday, July 6 at 10:58 AM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 59kg / 130lbs Reps: 8
    • Set 4: Wt: 59kg / 130lbs Reps: 8
    • Set 5: Wt: 62.4kg / 137.5lbs Reps: 8
  • Pullover (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Seated Cable Row
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Upright Row (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12
  • Front Raise (Cable)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 30m 51s

Total Volume: 9,888 kg

Total Sets: 31

Lower A

Tuesday, August 2 at 11:11 AM

Exercises

  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 6
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Hip Thrust (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 7
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 10
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 1hr 13m 48s

Total Volume: 6,720 kg

Total Sets: 19

Hitt

Monday, January 3 at 12:46 PM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 50m

Duration: 50m

Total Volume: 0 kg

Total Sets: 1

S7 D4 - Wilfred Fall- Push

Friday, July 9 at 10:18 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1s
  • Squat (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 1
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
    • Set 5: Wt: 18.1kg / 40lbs Reps: 8
  • Split Squat (Dumbbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 1
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 1
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Leg Extension (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 1
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 49kg / 108lbs Reps: 8
    • Set 2: Wt: 43.5kg / 96lbs Reps: 8
    • Set 3: Wt: 43.5kg / 96lbs Reps: 8
  • END
    • Set 1: Wt: -- Reps: -- Time: 1s
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 11m 24s

Total Volume: 4,112 kg

Total Sets: 29

Uper body

Tuesday, December 1 at 11:03 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 5
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Remo Sentado con Cable - Agarre Abierto
    • Set 1: Wt: 54.4kg / 120lbs Reps: 10
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Remo con Mancuerna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 8
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Araña (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 1hr

Total Volume: 9,981 kg

Total Sets: 42

S5 D3 - Wilfred fall - espalda y hombro (pf)

Wednesday, January 18 at 11:36 AM

Exercises

  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 6
    • Set 3: Wt: 18.1kg / 40lbs Reps: 6
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Shrug (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
    • Set 4: Wt: 27.2kg / 60lbs Reps: 15
  • Lat Pulldown (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 65.8kg / 145lbs Reps: 12
    • Set 3: Wt: 65.8kg / 145lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 26.1kg / 57.5lbs Reps: 12
    • Set 2: Wt: 28.3kg / 62.5lbs Reps: 6
    • Set 3: Wt: 28.3kg / 62.5lbs Reps: 6
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 1s
    • Set 2: Wt: -- Reps: -- Time: 1s
    • Set 3: Wt: -- Reps: -- Time: 1s
    • Set 4: Wt: -- Reps: -- Time: 3s

Duration: 1hr 1m 58s

Total Volume: 8,101 kg

Total Sets: 32

S3 D3- Wilfred fall - espalda, trapecio, biceps, abd

Wednesday, September 15 at 10:27 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
    • Set 4: Wt: 6.8kg / 15lbs Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Overhead Press (Smith Machine)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 10
    • Set 2: Wt: 49kg / 108lbs Reps: 10
    • Set 3: Wt: 49kg / 108lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 1s

Duration: 1hr 1m 26s

Total Volume: 4,540 kg

Total Sets: 33

Old Chest

Wednesday, November 11 at 11:54 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 47.6kg / 105lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 55m

Total Volume: 3,841 kg

Total Sets: 27

4.1 Push & Pull

Thursday, April 8 at 9:59 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 15
    • Set 3: Wt: 16.3kg / 36lbs Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 15
    • Set 3: Wt: 59kg / 130lbs Reps: 15
  • Push Up
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 1m 2s

Total Volume: 5,409 kg

Total Sets: 28

2.1 Chest, Shoulders & Core

Tuesday, April 6 at 10:40 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 4
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
    • Set 5: Wt: 18.1kg / 40lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10

Duration: 1hr 3m 16s

Total Volume: 3,574 kg

Total Sets: 36

Chest

Tuesday, September 26 at 3:52 PM

Exercises

  • Cycling
    • Set 1: Wt: -- Reps: -- Time: 2m
  • Bench Press (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Decline Bench Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Stability Ball Pull Ins
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10

Duration: 59m

Total Volume: 2,939 kg

Total Sets: 15

S5 D5 Wilfred fall - full body

Saturday, June 26 at 9:28 PM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Squat (Band)
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
    • Set 3: Wt: 0kg / 0lbs Reps: 15
  • Box Squat
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 25
    • Set 2: Wt: -- Reps: 25
    • Set 3: Wt: -- Reps: 25
    • Set 4: Wt: -- Reps: 25
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cross Body Hammer Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12

Duration: 1hr 12m 41s

Total Volume: 5,183 kg

Total Sets: 40

Legs (Machine)

Tuesday, July 19 at 10:54 AM

Exercises

  • Calf Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
    • Set 5: Wt: 61.2kg / 135lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 61.2kg / 135lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 8
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
    • Set 5: Wt: 61.2kg / 135lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
    • Set 4: Wt: 49.9kg / 110lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 15
    • Set 3: Wt: 54.4kg / 120lbs Reps: 15
    • Set 4: Wt: 54.4kg / 120lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 62.4kg / 137.5lbs Reps: 8
    • Set 4: Wt: 62.4kg / 137.5lbs Reps: 8
    • Set 5: Wt: 62.4kg / 137.5lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
    • Set 5: Wt: 45.4kg / 100lbs Reps: 8
  • Walking
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 33m 35s

Total Volume: 15,105 kg

Total Sets: 29

Upper body ATL 🏨

Tuesday, November 19 at 10:52 AM

Exercises

  • Shoulder Press (Machine Plates)
    • Set 1: Wt: 2.3kg / 5lbs Reps: 8
    • Set 2: Wt: 2.3kg / 5lbs Reps: 8
    • Set 3: Wt: 2.3kg / 5lbs Reps: 8
  • Incline Chest Press (Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 8
    • Set 3: Wt: 27.2kg / 60lbs Reps: 8
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
  • Seated Cable Row - V Grip (Cable)
    • Set 1: Wt: 4.1kg / 9lbs Reps: 10
    • Set 2: Wt: 4.1kg / 9lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8

Duration: 59m 44s

Total Volume: 4,926 kg

Total Sets: 21

S2 D1. Wilfred Fall - pecho, tricep, abd

Monday, September 6 at 10:15 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Chest Fly (Band)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
    • Set 4: Wt: 10.9kg / 24lbs Reps: 12
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Diamond Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 10.9kg / 24lbs Reps: 8
    • Set 2: Wt: 10.9kg / 24lbs Reps: 8
    • Set 3: Wt: 10.9kg / 24lbs Reps: 8
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 5m

Duration: 1hr 5m 6s

Total Volume: 3,186 kg

Total Sets: 31

Legs (home)

Tuesday, October 3 at 2:04 PM

Exercises

  • Single Leg Hip Thrust (Dumbbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 34kg / 75lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Bulgarian Split Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Step Up
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 1hr 2m 11s

Total Volume: 3,538 kg

Total Sets: 17

2. Legs

Tuesday, June 7 at 10:53 AM

Exercises

  • 1 1/4 Front Squats (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 8
    • Set 5: Wt: 34kg / 75lbs Reps: 8
    • Set 6: Wt: 43.1kg / 95lbs Reps: 6
  • Deadlift (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
    • Set 5: Wt: 52.2kg / 115lbs Reps: 10
  • Lunges (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 38.6kg / 85lbs Reps: 6
  • Leg Extension (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 59kg / 130lbs Reps: 8
    • Set 4: Wt: 59kg / 130lbs Reps: 8
    • Set 5: Wt: 59kg / 130lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 63.5kg / 140lbs Reps: 8
    • Set 3: Wt: 63.5kg / 140lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 63.5kg / 140lbs Reps: 10
    • Set 3: Wt: 63.5kg / 140lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 25m

Duration: 1hr 40m 11s

Total Volume: 10,859 kg

Total Sets: 30

🔥 1 Upper

Tuesday, December 21 at 11:29 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 37.6kg / 83lbs Reps: 10
    • Set 2: Wt: 46.7kg / 103lbs Reps: 10
    • Set 3: Wt: 55.8kg / 123lbs Reps: 10
    • Set 4: Wt: 55.8kg / 123lbs Reps: 9
    • Set 5: Wt: 55.8kg / 123lbs Reps: 6
  • Overhead Press (Barbell)
    • Set 1: Wt: 15kg / 33lbs Reps: 12
    • Set 2: Wt: 24kg / 53lbs Reps: 12
    • Set 3: Wt: 28.6kg / 63lbs Reps: 10
    • Set 4: Wt: 28.6kg / 63lbs Reps: 8
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 6
  • Lat Pulldown (Cable)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 5
  • Bicep Curl (Cable)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8

Duration: 1hr 4m 12s

Total Volume: 6,800 kg

Total Sets: 24

Something

Saturday, January 30 at 12:00 PM

Exercises

  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m

Duration: 30m

Total Volume: 653 kg

Total Sets: 5

S1 D4 - fuerza tren interior - Wilfred fall (PF)

Wednesday, September 28 at 11:03 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 25
    • Set 2: Wt: 52.2kg / 115lbs Reps: 30
    • Set 3: Wt: 52.2kg / 115lbs Reps: 25
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 47.6kg / 105lbs Reps: 1
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Lunges Bench (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 34kg / 75lbs Reps: 6
    • Set 3: Wt: 34kg / 75lbs Reps: 6
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 15
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 108.9kg / 240lbs Reps: 12
    • Set 2: Wt: 113.4kg / 250lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 54.4kg / 120lbs Reps: 15
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 15

Duration: 1hr 5m 48s

Total Volume: 15,538 kg

Total Sets: 23

🌋 Push A

Thursday, July 7 at 11:16 AM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 59kg / 130lbs Reps: 8
    • Set 5: Wt: 59kg / 130lbs Reps: 6
  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 6
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 7
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 8
    • Set 2: Wt: 43.1kg / 95lbs Reps: 8
    • Set 3: Wt: 43.1kg / 95lbs Reps: 8
  • Elliptical Trainer
    • Set 1: Wt: -- Reps: -- Time: 20m

Duration: 59m 22s

Total Volume: 4,044 kg

Total Sets: 12

Espalda & biceps

Friday, August 30 at 12:04 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 31m 19s

Total Volume: 1,078 kg

Total Sets: 16

1. Legs & Back

Tuesday, February 9 at 10:50 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10

Duration: 1hr 2m

Total Volume: 5,296 kg

Total Sets: 31

Leg

Tuesday, January 21 at 10:48 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15
  • Squat (Smith Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
  • Bulgarian Split Squat
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 24.9kg / 55lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
    • Set 4: Wt: 24.9kg / 55lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12

Duration: 1hr 24m 19s

Total Volume: 6,314 kg

Total Sets: 29

S1 D5 Wilfred Fall - triceps & Biceps

Friday, February 17 at 11:13 AM

Exercises

  • Concentration Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 4
    • Set 2: Wt: 15.9kg / 35lbs Reps: 4
    • Set 3: Wt: 15.9kg / 35lbs Reps: 4
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Plate Curl
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Triceps Kickback
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10

Duration: 41m 22s

Total Volume: 3,205 kg

Total Sets: 19

S6 D4 - Wilfred fall- hipertrofia pecho y brazo 💪

Friday, October 8 at 10:26 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 6
    • Set 5: Wt: 20.4kg / 45lbs Reps: 6
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Rope Cable Curl
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Kickback
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 20
    • Set 2: Wt: 11.3kg / 25lbs Reps: 20
    • Set 3: Wt: 11.3kg / 25lbs Reps: 20

Duration: 1hr 24m 12s

Total Volume: 6,289 kg

Total Sets: 32

Back, tricep & Biceps

Wednesday, February 23 at 11:34 AM

Exercises

  • Lat Pulldown (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 13
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Lat Pulldown One Hand ( Cable )
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 8
    • Set 2: Wt: 59kg / 130lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
  • Low Row (Suspension)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Seated Cable Row (One Hand)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Preacher Curl (Machine)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 3: Wt: 6.4kg / 14lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Biceps Curl One Hand (Cable)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12

Duration: 1hr 8m 45s

Total Volume: 9,003 kg

Total Sets: 32

5K + chill workout

Tuesday, January 31 at 11:51 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m
  • Preacher Curl (Machine)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 15
    • Set 3: Wt: 29.5kg / 65lbs Reps: 15
    • Set 4: Wt: 29.5kg / 65lbs Reps: 15
  • Seated Dip Machine
    • Set 1: Wt: 45.4kg / 100lbs Reps: 15
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15
    • Set 4: Wt: 45.4kg / 100lbs Reps: 15
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Lat Pulldown (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
    • Set 4: Wt: 27.2kg / 60lbs Reps: 15
  • Chest Press (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 15
    • Set 3: Wt: 22.7kg / 50lbs Reps: 15
    • Set 4: Wt: 22.7kg / 50lbs Reps: 15
  • Abdominal Cable Seat
    • Set 1: Wt: 22.7kg / 50lbs Reps: 20
    • Set 2: Wt: 22.7kg / 50lbs Reps: 20
    • Set 3: Wt: 22.7kg / 50lbs Reps: 20
    • Set 4: Wt: 22.7kg / 50lbs Reps: 20
  • Iso-Lateral Row (Machine)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15

Duration: 1hr 29m 50s

Total Volume: 11,206 kg

Total Sets: 29

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Wednesday, April 19 at 8:12 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Side Bend (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Upright Row (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 29.5kg / 65lbs Reps: 8
  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
    • Set 4: Wt: 49.9kg / 110lbs Reps: 10
  • Back Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 8
    • Set 3: Wt: 72.6kg / 160lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 6

Duration: 56m 58s

Total Volume: 7,130 kg

Total Sets: 27

S8 D1 - Wilfred fall - Fuerza tren superior

Thursday, October 21 at 10:31 AM

Exercises

  • Bent Over Row (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Inverted Row
    • Set 1: Wt: -- Reps: 1
    • Set 2: Wt: -- Reps: 1
    • Set 3: Wt: -- Reps: 1
    • Set 4: Wt: -- Reps: 1
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 15
    • Set 3: Wt: 18.1kg / 40lbs Reps: 15
    • Set 4: Wt: 18.1kg / 40lbs Reps: 15
  • Ab Wheel
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Plate Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 1
    • Set 2: Wt: 6.8kg / 15lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 4s
    • Set 2: Wt: -- Reps: -- Time: 4s
    • Set 3: Wt: -- Reps: -- Time: 4s
    • Set 4: Wt: -- Reps: -- Time: 4s

Duration: 58m 13s

Total Volume: 3,590 kg

Total Sets: 33

Shoulder Day

Saturday, July 2 at 1:54 PM

Exercises

  • Seated Overhead Press (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 6
    • Set 3: Wt: 29.5kg / 65lbs Reps: 6
  • Upright Row (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 5
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 5
  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Shoulder Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 86.2kg / 190lbs Reps: 12
    • Set 3: Wt: 86.2kg / 190lbs Reps: 12

Duration: 41m 19s

Total Volume: 5,411 kg

Total Sets: 17

2. Legs

Monday, May 30 at 10:33 AM

Exercises

  • 1 1/4 Front Squats (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 8
    • Set 4: Wt: 34kg / 75lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 61.2kg / 135lbs Reps: 8
    • Set 4: Wt: 61.2kg / 135lbs Reps: 8
  • Lunges (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 29.5kg / 65lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
    • Set 4: Wt: 54.4kg / 120lbs Reps: 10
    • Set 5: Wt: 59kg / 130lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 8
    • Set 2: Wt: 90.7kg / 200lbs Reps: 8
    • Set 3: Wt: 90.7kg / 200lbs Reps: 8
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 32m 16s

Total Volume: 8,990 kg

Total Sets: 25

S1 D1 - Wilfred fall - Fuerza tren superior (pf)

Monday, September 5 at 9:56 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 3
  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Bent Over Row (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 4
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Bicep Curl (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12

Duration: 1hr 3m 53s

Total Volume: 2,867 kg

Total Sets: 27

Biceps & Triceps (warm up)

Monday, January 18 at 11:08 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Tríceps con Polea
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 57m

Total Volume: 3,081 kg

Total Sets: 27

Biceps & Triceps

Monday, January 25 at 10:54 AM

Exercises

  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl de Bíceps con Cable
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 5
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 42m 1s

Total Volume: 3,588 kg

Total Sets: 24

Biceps & Triceps (warm up)

Monday, October 19 at 10:39 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 8
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Tríceps con Polea
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 8
    • Set 2: Wt: 4.5kg / 10lbs Reps: 8
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12

Duration: 1hr 5m

Total Volume: 2,976 kg

Total Sets: 30

2 Chest & Core

Tuesday, March 28 at 10:27 AM

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 10
  • Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Plate Squeeze (Svend Press)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 10
  • Crunch (Weighted Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 12
    • Set 2: Wt: 68kg / 150lbs Reps: 12
    • Set 3: Wt: 68kg / 150lbs Reps: 12
    • Set 4: Wt: 68kg / 150lbs Reps: 12
  • Abdominal Cable Seat
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12

Duration: 1hr 8m 23s

Total Volume: 10,006 kg

Total Sets: 28

Chest & Back

Tuesday, December 14 at 10:50 AM

Exercises

  • Decline Push Up
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Dumbbell Row
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Pullover (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Bench Press (Cable)
    • Set 1: Wt: 1.4kg / 3lbs Reps: 10
    • Set 2: Wt: 1.4kg / 3lbs Reps: 10
    • Set 3: Wt: 1.4kg / 3lbs Reps: 10
  • Plate Press
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Superman
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 1hr 5m 44s

Total Volume: 3,171 kg

Total Sets: 27

4. Push & Pull

Thursday, January 21 at 11:37 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
    • Set 4: Wt: -- Reps: 15

Duration: 50m

Total Volume: 816 kg

Total Sets: 13

Chest & Bicep

Wednesday, December 8 at 11:37 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Bench Press (Smith Machine)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 9
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
    • Set 5: Wt: 15.9kg / 35lbs Reps: 3
  • Decline Bench Press (Smith Machine)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 5
  • Plate Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10

Duration: 59m 57s

Total Volume: 2,635 kg

Total Sets: 22

Day 3. Triceps Crusher 🦊

Thursday, February 17 at 11:58 AM

Exercises

  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 16
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
    • Set 5: Wt: 45.4kg / 100lbs Reps: 12
  • Triceps Extension (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 10
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
  • Triceps Kickback
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10

Duration: 52m 37s

Total Volume: 6,577 kg

Total Sets: 23

Walk with weighted vest

Friday, January 6 at 12:27 PM

Exercises

  • Walking
    • Set 1: Wt: -- Reps: -- Time: 40m

Duration: 40m

Total Volume: 0 kg

Total Sets: 1

4. Push & Pull

Friday, February 12 at 10:49 AM

Exercises

  • Flexión Declinada
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 15
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
    • Set 5: Wt: 20.4kg / 45lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
  • Flexiones
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Remo Inclinado (Barra)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Tríceps con Polea
    • Set 1: Wt: 21.8kg / 48lbs Reps: 8
    • Set 2: Wt: 21.8kg / 48lbs Reps: 8
    • Set 3: Wt: 21.8kg / 48lbs Reps: 8
  • Curls de Concentración
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12

Duration: 1hr 22m

Total Volume: 6,045 kg

Total Sets: 40

Legs (Machine)

Wednesday, March 16 at 10:51 AM

Exercises

  • Stair Machine
    • Set 1: Wt: -- Reps: -- Time: 7m
  • Calf Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 72.6kg / 160lbs Reps: 12
    • Set 3: Wt: 81.6kg / 180lbs Reps: 12
    • Set 4: Wt: 81.6kg / 180lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 15
    • Set 3: Wt: 45.4kg / 100lbs Reps: 15
    • Set 4: Wt: 45.4kg / 100lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
    • Set 4: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Glute Kickback (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10

Duration: 1hr 2m 57s

Total Volume: 13,771 kg

Total Sets: 28

Shoulder

Wednesday, December 30 at 11:15 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 4m

Total Volume: 3,278 kg

Total Sets: 30

S1 D1 - Wilfred fall - Fuerza tren superior (Planet Fitness)

Friday, March 24 at 3:42 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 4
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 15
  • Side Bend (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Overhead Press (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Narrow Overhead Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10

Duration: 53m 2s

Total Volume: 3,788 kg

Total Sets: 30

S2 D1. Wilfred Fall - pecho, tricep, abd (pf)

Monday, October 3 at 11:40 AM

Exercises

  • Chest Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
  • Bench Press (Smith Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
    • Set 4: Wt: 52.2kg / 115lbs Reps: 5
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 8
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
  • Decline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 74.8kg / 165lbs Reps: 12
    • Set 2: Wt: 74.8kg / 165lbs Reps: 8
    • Set 3: Wt: 74.8kg / 165lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 8
  • Skullcrusher (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 9.1kg / 20lbs Reps: 1

Duration: 53m 19s

Total Volume: 7,523 kg

Total Sets: 26

1. Legs & Back

Tuesday, February 16 at 11:44 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 15.9kg / 35lbs Reps: 15
    • Set 5: Wt: 15.9kg / 35lbs Reps: 15
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 6.8kg / 15lbs Reps: 15
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10

Duration: 1hr 2m

Total Volume: 5,765 kg

Total Sets: 31

Arms

Sunday, June 26 at 7:38 PM

Exercises

  • Bicep Curl (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Reverse Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Triceps Extension (Machine)
    • Set 1: Wt: 57.8kg / 127.5lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 72.6kg / 160lbs Reps: 12
    • Set 3: Wt: 72.6kg / 160lbs Reps: 10

Duration: 59m 7s

Total Volume: 8,296 kg

Total Sets: 26

Push

Tuesday, March 24 at 5:25 PM

Exercises

  • Warm Up
    • Set 1: Wt: -- Reps: -- Time: 4m 38s
  • Bench Press (Barbell)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
    • Set 5: Wt: 11.3kg / 25lbs Reps: 8
  • Shoulder Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 43m 41s

Total Volume: 1,547 kg

Total Sets: 18

S3 D2 - fuerza tren inferior - Wilfred fall (PF)

Tuesday, January 3 at 11:40 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 43.1kg / 95lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 117.9kg / 260lbs Reps: 8
    • Set 2: Wt: 117.9kg / 260lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 50
    • Set 2: Wt: 63.5kg / 140lbs Reps: 30
    • Set 3: Wt: 63.5kg / 140lbs Reps: 20
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 9

Duration: 43m 5s

Total Volume: 19,368 kg

Total Sets: 20

Full Back & Arms

Thursday, March 17 at 11:19 AM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 12
    • Set 4: Wt: 36.3kg / 80lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Extension (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
    • Set 4: Wt: 54.4kg / 120lbs Reps: 12
  • Seated Dip Machine
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8

Duration: 1hr 11m 50s

Total Volume: 11,131 kg

Total Sets: 31

Morning workout ☀️

Wednesday, February 9 at 12:30 PM

Exercises

  • HIIT
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 30m

Total Volume: 0 kg

Total Sets: 1

Biceps & Triceps and chest

Sunday, April 30 at 2:24 PM

Exercises

  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 10kg / 22lbs Reps: 12
    • Set 3: Wt: 10kg / 22lbs Reps: 12
    • Set 4: Wt: 10kg / 22lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 15kg / 33.1lbs Reps: 15
    • Set 2: Wt: 15kg / 33.1lbs Reps: 20
    • Set 3: Wt: 15kg / 33.1lbs Reps: 25
    • Set 4: Wt: 15kg / 33.1lbs Reps: 20
  • Bench Press (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 10
    • Set 2: Wt: 15kg / 33.1lbs Reps: 12
    • Set 3: Wt: 15kg / 33.1lbs Reps: 12
    • Set 4: Wt: 15kg / 33.1lbs Reps: 12
  • Chest Fly (Dumbbell)
    • Set 1: Wt: 10kg / 22lbs Reps: 12
    • Set 2: Wt: 10kg / 22lbs Reps: 12
    • Set 3: Wt: 10kg / 22lbs Reps: 12

Duration: 30m 56s

Total Volume: 2,680 kg

Total Sets: 15

10K

Monday, March 6 at 2:33 PM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 1hr 10m

Duration: 1hr 11m

Total Volume: 0 kg

Total Sets: 1

S3 D3 - Wilfred fall - espalda y hombro (PF)

Wednesday, October 12 at 11:23 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 4
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Shrug (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 10
    • Set 3: Wt: 49.9kg / 110lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 1
    • Set 2: Wt: 13.6kg / 30lbs Reps: 1
    • Set 3: Wt: 15.9kg / 35lbs Reps: 1
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 1
    • Set 2: Wt: 6.8kg / 15lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 1
    • Set 2: Wt: 21.8kg / 48lbs Reps: 1
    • Set 3: Wt: 21.8kg / 48lbs Reps: 1
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s

Duration: 45m 22s

Total Volume: 5,225 kg

Total Sets: 31

Juanfe

Saturday, March 20 at 9:15 PM

Exercises

  • Sentadilla Profunda
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 2.3kg / 5lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Remo Inclinado (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
  • Remo Vertical (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Press Militar de Pie (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 0kg / 0lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Press de Banca - Agarre Abierto (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 10
    • Set 2: Wt: 2.3kg / 5lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
    • Set 5: Wt: 13.6kg / 30lbs Reps: 10
    • Set 6: Wt: 15.9kg / 35lbs Reps: 10
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Jalón al Pecho (Cable)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
    • Set 4: Wt: 40.8kg / 90lbs Reps: 12

Duration: 1hr 19m 37s

Total Volume: 3,252 kg

Total Sets: 25

Shoulder

Wednesday, January 27 at 11:16 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 59m

Total Volume: 3,278 kg

Total Sets: 30

S6 D1 - Wilfred fall - espalda,abdomen y hombro

Monday, October 4 at 10:12 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Ab Wheel
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 12
    • Set 2: Wt: 70.8kg / 156lbs Reps: 12
    • Set 3: Wt: 70.8kg / 156lbs Reps: 12
    • Set 4: Wt: 70.8kg / 156lbs Reps: 12

Duration: 1hr 2m

Total Volume: 5,047 kg

Total Sets: 28

S4 D1. Wilfred Fall - pecho, biceps & ABS (pf)

Sunday, January 8 at 12:48 PM

Exercises

  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 10
    • Set 4: Wt: 52.2kg / 115lbs Reps: 8
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Decline Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 6
    • Set 3: Wt: 13.6kg / 30lbs Reps: 6
    • Set 4: Wt: 13.6kg / 30lbs Reps: 6
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 6
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s

Duration: 1hr 25m 2s

Total Volume: 5,947 kg

Total Sets: 29

Chest & triceps

Tuesday, May 28 at 12:18 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Incline Cable Fly
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Skullcrusher (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Bench Press (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12

Duration: 1hr 3m 20s

Total Volume: 2,762 kg

Total Sets: 25

Leg rutina Cynthia cuaderno

Tuesday, January 5 at 11:24 AM

Exercises

  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Zancada
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Puente de Glúteos
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Abducción de Caderas
    • Set 1: Wt: 0kg / 0lbs Reps: 30
    • Set 2: Wt: 0kg / 0lbs Reps: 30
    • Set 3: Wt: 0kg / 0lbs Reps: 30
  • Empuje de Caderas (Barra)
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
    • Set 4: Wt: 0kg / 0lbs Reps: 12
  • Sentadilla Búlgara
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Extensión de Pierna
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • Curl de Pierna Sentado
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8

Duration: 1hr 20m

Total Volume: 1,760 kg

Total Sets: 31

ABS & Biceps

Monday, April 4 at 11:24 AM

Exercises

  • Leg Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Knee Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • Side Bend
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
    • Set 4: Wt: -- Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
  • Lying Knee Raise / Reverse Crunch (Weighted Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Russian Twist (Bodyweight)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12

Duration: 46m 4s

Total Volume: 2,141 kg

Total Sets: 25

Biceps & Triceps

Thursday, December 16 at 11:34 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Bench Dip
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Rope Cable Curl
    • Set 1: Wt: 2.3kg / 5lbs Reps: 12
    • Set 2: Wt: 2.7kg / 6lbs Reps: 12
    • Set 3: Wt: 2.7kg / 6lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 2.3kg / 5lbs Reps: 12
    • Set 2: Wt: 3.6kg / 8lbs Reps: 12
    • Set 3: Wt: 3.6kg / 8lbs Reps: 12
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Hammer Curl (Cable)
    • Set 1: Wt: 2.7kg / 6lbs Reps: 10
    • Set 2: Wt: 2.7kg / 6lbs Reps: 10
    • Set 3: Wt: 2.7kg / 6lbs Reps: 10
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Seated Palms Up Wrist Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10

Duration: 43m 25s

Total Volume: 1,167 kg

Total Sets: 27

5. Shoulders

Thursday, June 2 at 10:54 AM

Exercises

  • Behind The Neck press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Seated Overhead Press (Barbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
  • Seated Bent Over Rear Delt Raise
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Seated Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 5
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 10
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 8
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 6
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 15m

Duration: 1hr 20m 25s

Total Volume: 3,794 kg

Total Sets: 30

Legs

Wednesday, April 20 at 8:24 PM

Exercises

  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 97.5kg / 215lbs Reps: 12
    • Set 2: Wt: 97.5kg / 215lbs Reps: 12
    • Set 3: Wt: 97.5kg / 215lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 56.7kg / 125lbs Reps: 12
    • Set 2: Wt: 56.7kg / 125lbs Reps: 12
    • Set 3: Wt: 56.7kg / 125lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
    • Set 4: Wt: 36.3kg / 80lbs Reps: 10

Duration: 42m 14s

Total Volume: 12,719 kg

Total Sets: 20

Shoulder

Wednesday, December 16 at 11:12 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 10m

Total Volume: 3,278 kg

Total Sets: 30

Pierna

Thursday, June 6 at 4:06 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Squat (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Front Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 5
    • Set 2: Wt: 11.3kg / 25lbs Reps: 5
    • Set 3: Wt: 11.3kg / 25lbs Reps: 5
    • Set 4: Wt: 11.3kg / 25lbs Reps: 5
  • Bulgarian Split Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 11.3kg / 25lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 47.6kg / 105lbs Reps: 12
    • Set 2: Wt: 47.6kg / 105lbs Reps: 12
    • Set 3: Wt: 47.6kg / 105lbs Reps: 12
    • Set 4: Wt: 47.6kg / 105lbs Reps: 12
  • Sumo Squat (Kettlebell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 1
    • Set 2: Wt: 6.8kg / 15lbs Reps: 1
    • Set 3: Wt: 6.8kg / 15lbs Reps: 1
    • Set 4: Wt: 6.8kg / 15lbs Reps: 1

Duration: 1hr 1m 24s

Total Volume: 5,733 kg

Total Sets: 29

Shoulder

Saturday, December 5 at 11:06 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10

Duration: 38m

Total Volume: 2,339 kg

Total Sets: 15

Biceps & Triceps

Monday, January 4 at 11:04 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Curl de Bíceps con Cable
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 10
    • Set 3: Wt: 38.1kg / 84lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Curl Araña (Barra)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
  • Press Francés (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12

Duration: 1hr 4m

Total Volume: 4,554 kg

Total Sets: 27

S1 D3 - Wilfred fall - espalda y hombro y pecho

Thursday, September 2 at 9:56 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 8
  • Shrug (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 10
    • Set 2: Wt: 49kg / 108lbs Reps: 10
    • Set 3: Wt: 49kg / 108lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 9
  • Lateral Raise (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 10
    • Set 2: Wt: 5.4kg / 12lbs Reps: 10
    • Set 3: Wt: 5.4kg / 12lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s

Duration: 1hr 12m 41s

Total Volume: 5,402 kg

Total Sets: 46

Biceps & Triceps

Friday, October 23 at 9:57 AM

Exercises

  • Curl de Bicéps (Cable)
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Curls de Concentración
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Extensión de Tríceps (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 53m

Total Volume: 2,786 kg

Total Sets: 18

Legs and Abs

Monday, March 21 at 11:13 AM

Exercises

  • Squat (Smith Machine)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
    • Set 5: Wt: 54.4kg / 120lbs Reps: 8
  • Calf Extension (Machine)
    • Set 1: Wt: 56.7kg / 125lbs Reps: 8
    • Set 2: Wt: 56.7kg / 125lbs Reps: 8
    • Set 3: Wt: 56.7kg / 125lbs Reps: 10
    • Set 4: Wt: 65.8kg / 145lbs Reps: 8
  • Single Leg Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • ABS forward/side Lift
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Lying Knee Raise / Reverse Crunch (Weighted Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 20
    • Set 2: Wt: 18.1kg / 40lbs Reps: 20
    • Set 3: Wt: 18.1kg / 40lbs Reps: 20
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8

Duration: 1hr 7m 43s

Total Volume: 8,577 kg

Total Sets: 28

S2 D3- Wilfred fall - espalda, trapecio, biceps, abd

Wednesday, September 8 at 10:22 AM

Exercises

  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 45s
    • Set 4: Wt: -- Reps: -- Time: 45s
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s

Duration: 1hr 5m 16s

Total Volume: 2,191 kg

Total Sets: 26

Old Chest

Wednesday, October 21 at 10:29 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 8
  • Press de Pecho (Máquina)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Aperturas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Aperturas Inclinadas (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Press de Banca (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 12
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
  • Pull Over
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Cables Cruzados
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cables Cruzados Bajos
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12

Duration: 58m

Total Volume: 3,841 kg

Total Sets: 28

Espalda & biceps

Friday, June 21 at 1:53 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 9.1kg / 20lbs Reps: 8
    • Set 5: Wt: 9.1kg / 20lbs Reps: 8
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 4.5kg / 10lbs Reps: 20
    • Set 4: Wt: 4.5kg / 10lbs Reps: 20
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 9

Duration: 54m 23s

Total Volume: 1,658 kg

Total Sets: 22

Biceps & Triceps (warm up)

Thursday, December 10 at 11:22 AM

Exercises

  • Flexiones
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Fondos en Banco
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Externsión de Tríceps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Curl de Bíceps con Cable
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 8
  • Curl de Bicéps (Cable)
    • Set 1: Wt: 32.7kg / 72lbs Reps: 12
    • Set 2: Wt: 32.7kg / 72lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
  • Tríceps con Polea
    • Set 1: Wt: 16.3kg / 36lbs Reps: 5
    • Set 2: Wt: 16.3kg / 36lbs Reps: 5
    • Set 3: Wt: 16.3kg / 36lbs Reps: 5
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 6
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12

Duration: 55m

Total Volume: 3,081 kg

Total Sets: 27

Arm Day

Saturday, April 15 at 8:01 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Hammer Curl (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 6
  • Skullcrusher (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Reverse Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
  • EZ Bar Biceps Curl
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 8
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10

Duration: 47m 28s

Total Volume: 3,225 kg

Total Sets: 21

S7 D5 - Wilfred Fall - Pull

Friday, October 15 at 11:05 AM

Exercises

  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Inverted Row
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
    • Set 4: Wt: 21.8kg / 48lbs Reps: 12
  • Upright Row (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Hammer Curl (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10

Duration: 55m

Total Volume: 4,202 kg

Total Sets: 24

S3 D2 - fuerza tren inferior - Wilfred fall (PF)

Tuesday, October 11 at 11:12 AM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 50
    • Set 2: Wt: 34kg / 75lbs Reps: 50
    • Set 3: Wt: 34kg / 75lbs Reps: 50
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 52.2kg / 115lbs Reps: 8
    • Set 3: Wt: 52.2kg / 115lbs Reps: 8
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 113.4kg / 250lbs Reps: 12
    • Set 2: Wt: 115.7kg / 255lbs Reps: 12
  • Calf Extension (Machine)
    • Set 1: Wt: 63.5kg / 140lbs Reps: 50
    • Set 2: Wt: 63.5kg / 140lbs Reps: 50
    • Set 3: Wt: 63.5kg / 140lbs Reps: 40
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12

Duration: 44m 18s

Total Volume: 21,160 kg

Total Sets: 19

Isolations - Arms

Wednesday, August 10 at 11:07 AM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Rope Cable Curl
    • Set 1: Wt: 23.7kg / 52.2lbs Reps: 6
    • Set 2: Wt: 21.5kg / 47.5lbs Reps: 6
    • Set 3: Wt: 21.5kg / 47.5lbs Reps: 6
  • Seated Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 74.8kg / 165lbs Reps: 12
    • Set 3: Wt: 74.8kg / 165lbs Reps: 12
    • Set 4: Wt: 74.8kg / 165lbs Reps: 10
  • Preacher Curl (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Bicep Curl (Barbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Triceps Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 61.2kg / 135lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 31m 13s

Total Volume: 8,788 kg

Total Sets: 23

🌋 Pull A

Tuesday, March 8 at 12:09 PM

Exercises

  • Pull Up (Assisted)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Front Pulldown
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 29.5kg / 65lbs Reps: 12
    • Set 3: Wt: 29.5kg / 65lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 8
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 56.7kg / 125lbs Reps: 8
    • Set 4: Wt: 56.7kg / 125lbs Reps: 8
    • Set 5: Wt: 56.7kg / 125lbs Reps: 8
  • Lat Pulldown (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
    • Set 4: Wt: 59kg / 130lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Upright Row (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 12
    • Set 3: Wt: 31.8kg / 70lbs Reps: 12
    • Set 4: Wt: 31.8kg / 70lbs Reps: 12

Duration: 57m 5s

Total Volume: 9,879 kg

Total Sets: 26

Legs day 🦿

Tuesday, June 21 at 11:04 AM

Exercises

  • Front Squat Machine
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 10
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Squat (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 8
  • Deadlift (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 34kg / 75lbs Reps: 12
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 8
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 8
  • Hip Adduction (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 15
    • Set 2: Wt: 49.9kg / 110lbs Reps: 15
    • Set 3: Wt: 49.9kg / 110lbs Reps: 15
    • Set 4: Wt: 49.9kg / 110lbs Reps: 15
  • Hip Abduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 54.4kg / 120lbs Reps: 15
    • Set 3: Wt: 54.4kg / 120lbs Reps: 15
    • Set 4: Wt: 54.4kg / 120lbs Reps: 15
  • Crunch (Weighted Machine)
    • Set 1: Wt: 68kg / 150lbs Reps: 10
    • Set 2: Wt: 68kg / 150lbs Reps: 10
    • Set 3: Wt: 68kg / 150lbs Reps: 10
  • Decline Crunch
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12

Duration: 1hr 11m 36s

Total Volume: 13,866 kg

Total Sets: 30

Chest, shoulders & cardio

Tuesday, April 12 at 11:03 AM

Exercises

  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 8
  • Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 48.8kg / 107.5lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
  • Lateral Raise (Cable)
    • Set 1: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 2: Wt: 3.4kg / 7.5lbs Reps: 10
    • Set 3: Wt: 3.4kg / 7.5lbs Reps: 8
  • Stair Machine
    • Set 1: Wt: -- Reps: -- Time: 3m
  • Spinning
    • Set 1: Wt: -- Reps: -- Time: 25m

Duration: 1hr 12m 58s

Total Volume: 4,663 kg

Total Sets: 20

Chest & triceps

Wednesday, August 21 at 11:30 AM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
  • Skullcrusher (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 7
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10

Duration: 54m 18s

Total Volume: 2,633 kg

Total Sets: 21

🌋 Push A

Wednesday, March 9 at 12:06 PM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 43.1kg / 95lbs Reps: 10
    • Set 4: Wt: 43.1kg / 95lbs Reps: 10
    • Set 5: Wt: 43.1kg / 95lbs Reps: 10
    • Set 6: Wt: 43.1kg / 95lbs Reps: 10
    • Set 7: Wt: 43.1kg / 95lbs Reps: 12
  • Chest Fly (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Seated Shoulder Press (Machine)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
  • Triceps Rope Pushdown
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Incline Chest Press (Machine)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15

Duration: 49m 5s

Total Volume: 6,010 kg

Total Sets: 19

S2 D1. Wilfred Fall - pecho, tricep, abd

Monday, May 31 at 11:04 PM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
  • Diamond Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Spider Curl (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
  • Running
    • Set 1: Wt: -- Reps: -- Time: 10m

Duration: 53m 25s

Total Volume: 4,710 kg

Total Sets: 30

Leg machine

Thursday, August 25 at 11:18 AM

Exercises

  • Seated Leg Curl (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 7
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
    • Set 4: Wt: 45.4kg / 100lbs Reps: 8
  • Leg Extension (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
    • Set 4: Wt: 59kg / 130lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 133.8kg / 295lbs Reps: 5
    • Set 2: Wt: 131.5kg / 290lbs Reps: 10
    • Set 3: Wt: 131.5kg / 290lbs Reps: 10
    • Set 4: Wt: 131.5kg / 290lbs Reps: 10
  • Single Leg Press (Machine)
    • Set 1: Wt: 43.1kg / 95lbs Reps: 10
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 43.1kg / 95lbs Reps: 10
    • Set 4: Wt: 43.1kg / 95lbs Reps: 10
  • Calf Extension (Machine)
    • Set 1: Wt: 90.7kg / 200lbs Reps: 15
    • Set 2: Wt: 90.7kg / 200lbs Reps: 15
    • Set 3: Wt: 90.7kg / 200lbs Reps: 15
    • Set 4: Wt: 90.7kg / 200lbs Reps: 15
    • Set 5: Wt: 90.7kg / 200lbs Reps: 15

Duration: 54m 27s

Total Volume: 17,379 kg

Total Sets: 21

2.5K + chill workout (leg)

Wednesday, February 1 at 11:47 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 15m
  • Leg Extension (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 31.8kg / 70lbs Reps: 15
    • Set 3: Wt: 31.8kg / 70lbs Reps: 7
    • Set 4: Wt: 31.8kg / 70lbs Reps: 7
  • Hip Adduction (Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 34kg / 75lbs Reps: 12
  • Hip Abduction (Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 34kg / 75lbs Reps: 12
    • Set 3: Wt: 34kg / 75lbs Reps: 12
    • Set 4: Wt: 34kg / 75lbs Reps: 12
    • Set 5: Wt: 34kg / 75lbs Reps: 12
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 29.5kg / 65lbs Reps: 8
    • Set 2: Wt: 29.5kg / 65lbs Reps: 8
    • Set 3: Wt: 29.5kg / 65lbs Reps: 8
    • Set 4: Wt: 29.5kg / 65lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 65.8kg / 145lbs Reps: 10
    • Set 2: Wt: 65.8kg / 145lbs Reps: 10
    • Set 3: Wt: 65.8kg / 145lbs Reps: 10
    • Set 4: Wt: 65.8kg / 145lbs Reps: 10

Duration: 56m 54s

Total Volume: 8,550 kg

Total Sets: 22

S1 D3 - Wilfred fall - espalda y hombro

Wednesday, May 26 at 10:36 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Inverted Row
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Shrug (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 49kg / 108lbs Reps: 12
    • Set 2: Wt: 49kg / 108lbs Reps: 12
    • Set 3: Wt: 49kg / 108lbs Reps: 12
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 32.7kg / 72lbs Reps: 15
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s
    • Set 4: Wt: -- Reps: -- Time: 30s
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 12
    • Set 2: Wt: 21.8kg / 48lbs Reps: 12
    • Set 3: Wt: 21.8kg / 48lbs Reps: 12
  • Farmers Walk
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s

Duration: 1hr 9m 57s

Total Volume: 5,337 kg

Total Sets: 38

S4 D1. Wilfred Fall - pecho, biceps, tricep

Monday, September 20 at 10:38 AM

Exercises

  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 1
    • Set 2: Wt: 11.3kg / 25lbs Reps: 1
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 1
    • Set 2: Wt: 11.3kg / 25lbs Reps: 1
    • Set 3: Wt: 0kg / 0lbs Reps: 1
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 8
    • Set 2: Wt: 10.9kg / 24lbs Reps: 8
    • Set 3: Wt: 10.9kg / 24lbs Reps: 8

Duration: 59m

Total Volume: 4,135 kg

Total Sets: 33

Day 4. Back Assassination 🦊

Friday, February 18 at 12:18 PM

Exercises

  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Seated Row (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 38.6kg / 85lbs Reps: 10
    • Set 3: Wt: 38.6kg / 85lbs Reps: 10
    • Set 4: Wt: 38.6kg / 85lbs Reps: 10
    • Set 5: Wt: 38.6kg / 85lbs Reps: 10
  • Seated Cable Row
    • Set 1: Wt: 27.2kg / 60lbs Reps: 8
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Lat Pulldown - Close Grip (Cable)
    • Set 1: Wt: 38.6kg / 85lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 10
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Lat Pulldown (Machine)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8

Duration: 47m 21s

Total Volume: 6,536 kg

Total Sets: 20

Shoulder

Monday, October 12 at 10:19 AM

Exercises

  • Elevacion Laterales (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 5.4kg / 12lbs Reps: 12
    • Set 3: Wt: 5.4kg / 12lbs Reps: 12
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Bajo (Suspensión)
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Pull Over
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 5
    • Set 2: Wt: 10.9kg / 24lbs Reps: 5
    • Set 3: Wt: 10.9kg / 24lbs Reps: 5
  • Remo Inclinado (Barra)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Remo Vertical (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10

Duration: 1hr 9m

Total Volume: 3,278 kg

Total Sets: 30

S4 D4. Wilfred Fall - pecho, biceps, pantorrilla

Friday, September 24 at 10:20 AM

Exercises

  • Single Leg Standing Calf Raise
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Bench Press (Barbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 15.9kg / 35lbs Reps: 12
    • Set 5: Wt: 20.4kg / 45lbs Reps: 8
    • Set 6: Wt: 20.4kg / 45lbs Reps: 6
    • Set 7: Wt: 20.4kg / 45lbs Reps: 6
  • Incline Bench Press (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 15
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
    • Set 4: Wt: 16.3kg / 36lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 10
    • Set 2: Wt: 10.9kg / 24lbs Reps: 10
    • Set 3: Wt: 10.9kg / 24lbs Reps: 10
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 8

Duration: 58m 45s

Total Volume: 3,458 kg

Total Sets: 27

S4 D2 Wilfred fall- hombro, espalda

Wednesday, June 16 at 11:07 AM

Exercises

  • Lateral Raise (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
    • Set 4: Wt: 10.9kg / 24lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 70.8kg / 156lbs Reps: 15
    • Set 2: Wt: 70.8kg / 156lbs Reps: 15
    • Set 3: Wt: 70.8kg / 156lbs Reps: 15
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12

Duration: 35m 27s

Total Volume: 6,203 kg

Total Sets: 19

Lower A

Monday, February 28 at 12:02 PM

Exercises

  • Rowing Machine
    • Set 1: Wt: -- Reps: -- Time: 2m
    • Set 2: Wt: -- Reps: -- Time: 2m
    • Set 3: Wt: -- Reps: -- Time: 2m
  • Calf Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 12
    • Set 3: Wt: 45.4kg / 100lbs Reps: 12
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 72.6kg / 160lbs Reps: 12
    • Set 3: Wt: 72.6kg / 160lbs Reps: 12
    • Set 4: Wt: 72.6kg / 160lbs Reps: 12
  • Torso Rotation
    • Set 1: Wt: 49.9kg / 110lbs Reps: 12
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 12
    • Set 4: Wt: 49.9kg / 110lbs Reps: 12
  • Leg Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 8
    • Set 3: Wt: 90.7kg / 200lbs Reps: 8
    • Set 4: Wt: 90.7kg / 200lbs Reps: 8
  • Calf Press (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 81.6kg / 180lbs Reps: 8
    • Set 3: Wt: 90.7kg / 200lbs Reps: 8
    • Set 4: Wt: 90.7kg / 200lbs Reps: 8
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Leg Extension (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 6
    • Set 2: Wt: 54.4kg / 120lbs Reps: 6
    • Set 3: Wt: 24.9kg / 55lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8

Duration: 1hr

Total Volume: 14,474 kg

Total Sets: 31

Shoulder

Wednesday, June 22 at 11:13 AM

Exercises

  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 62.4kg / 137.5lbs Reps: 12
    • Set 3: Wt: 62.4kg / 137.5lbs Reps: 12
  • Seated Bent Over Rear Delt Raise
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Front Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 2: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 3: Wt: 14.7kg / 32.5lbs Reps: 12
    • Set 4: Wt: 14.7kg / 32.5lbs Reps: 12
  • Seated Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 15.9kg / 35lbs Reps: 12
    • Set 4: Wt: 13.6kg / 30lbs Reps: 12
  • Shoulder Dip Machine
    • Set 1: Wt: 72.6kg / 160lbs Reps: 12
    • Set 2: Wt: 90.7kg / 200lbs Reps: 12
    • Set 3: Wt: 90.7kg / 200lbs Reps: 12

Duration: 1hr 5m 40s

Total Volume: 7,784 kg

Total Sets: 30

3.1 Legs

Wednesday, May 12 at 10:42 AM

Exercises

  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Hip thrust (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 12
  • Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Goblet Squat
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 1hr 8m 29s

Total Volume: 6,169 kg

Total Sets: 26

Espalda & biceps

Sunday, June 9 at 5:12 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
    • Set 4: Wt: 9.1kg / 20lbs Reps: 8
    • Set 5: Wt: 9.1kg / 20lbs Reps: 8
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 5.4kg / 12lbs Reps: 4
    • Set 2: Wt: 5.4kg / 12lbs Reps: 5
    • Set 3: Wt: 4.5kg / 10lbs Reps: 6
    • Set 4: Wt: 4.5kg / 10lbs Reps: 8

Duration: 1hr 10m 5s

Total Volume: 1,381 kg

Total Sets: 22

S6 D1 - Wilfred fall - espalda,abdomen y hombro (pf)

Monday, January 23 at 11:25 AM

Exercises

  • Ab Wheel
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 12
    • Set 2: Wt: 52.2kg / 115lbs Reps: 12
    • Set 3: Wt: 52.2kg / 115lbs Reps: 12
    • Set 4: Wt: 52.2kg / 115lbs Reps: 12
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 12
    • Set 2: Wt: 0kg / 0lbs Reps: 12
    • Set 3: Wt: 0kg / 0lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 8
  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 3

Duration: 1hr 1m 16s

Total Volume: 5,570 kg

Total Sets: 28

S1 D4 - fuerza tren interior - Wilfred fall (PF)

Thursday, February 16 at 12:02 PM

Exercises

  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 40
    • Set 2: Wt: 45.4kg / 100lbs Reps: 25
    • Set 3: Wt: 52.2kg / 115lbs Reps: 25
  • Squat (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 8
    • Set 2: Wt: 61.2kg / 135lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Lying Leg Curl (Machine)
    • Set 1: Wt: 49.9kg / 110lbs Reps: 8
    • Set 2: Wt: 49.9kg / 110lbs Reps: 8
  • Leg Press Horizontal (Machine)
    • Set 1: Wt: 127kg / 280lbs Reps: 6
    • Set 2: Wt: 127kg / 280lbs Reps: 6
  • Hip Abduction (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 10
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • Hip Adduction (Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12

Duration: 40m 55s

Total Volume: 12,295 kg

Total Sets: 19

S1 D5 Wilfred Fall - pecho y brazo

Friday, May 28 at 10:16 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Triceps Dip
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
  • Diamond Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Cross Body Hammer Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 8
    • Set 2: Wt: 38.1kg / 84lbs Reps: 8
    • Set 3: Wt: 38.1kg / 84lbs Reps: 8
  • Spider Curl (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
  • Triceps Extension (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12

Duration: 1hr 26m 17s

Total Volume: 4,601 kg

Total Sets: 29

S1 D3 - Wilfred fall - espalda y hombro y pecho (PF)

Tuesday, September 27 at 10:26 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 4
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 10
    • Set 2: Wt: 27.2kg / 60lbs Reps: 10
    • Set 3: Wt: 27.2kg / 60lbs Reps: 10
    • Set 4: Wt: 27.2kg / 60lbs Reps: 10
  • Shrug (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
  • Seated Cable Row
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 52.2kg / 115lbs Reps: 10
    • Set 3: Wt: 59kg / 130lbs Reps: 6
  • Straight Arm Lat Pulldown (Cable)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 49.9kg / 110lbs Reps: 12
    • Set 3: Wt: 49.9kg / 110lbs Reps: 9
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
    • Set 3: Wt: -- Reps: -- Time: 1m
    • Set 4: Wt: -- Reps: -- Time: 1m
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Face Pull
    • Set 1: Wt: 21.8kg / 48lbs Reps: 10
    • Set 2: Wt: 21.8kg / 48lbs Reps: 10
    • Set 3: Wt: 21.8kg / 48lbs Reps: 10
  • Farmers Walk (Distance Duration)
    • Set 1: Wt: -- Reps: -- Time: 30s
    • Set 2: Wt: -- Reps: -- Time: 30s
    • Set 3: Wt: -- Reps: -- Time: 30s

Duration: 1hr 22m 43s

Total Volume: 5,752 kg

Total Sets: 31

ABS & Triceps 💪

Thursday, April 14 at 11:21 AM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Leg Raise Parallel Bars
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Push down One Arm Reverse ( Cable )
    • Set 1: Wt: 5.7kg / 12.5lbs Reps: 12
    • Set 2: Wt: 6.4kg / 14lbs Reps: 12
    • Set 3: Wt: 7.9kg / 17.5lbs Reps: 10
  • Crunch (Weighted Machine)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 15
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 59kg / 130lbs Reps: 12
  • One Arm Tricep Extension (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
    • Set 4: Wt: 9.1kg / 20lbs Reps: 8
  • Seated Dip Machine
    • Set 1: Wt: 63.5kg / 140lbs Reps: 12
    • Set 2: Wt: 63.5kg / 140lbs Reps: 12
    • Set 3: Wt: 63.5kg / 140lbs Reps: 12
  • Forward Crunch And Reverse Crunch
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Decline Crunch (Weighted)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10

Duration: 47m 4s

Total Volume: 5,603 kg

Total Sets: 24

1. Chest

Wednesday, June 1 at 11:15 AM

Exercises

  • 1 1/4 Close Grip Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 6
    • Set 2: Wt: 52.2kg / 115lbs Reps: 6
    • Set 3: Wt: 52.2kg / 115lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 6
    • Set 5: Wt: 52.2kg / 115lbs Reps: 6
  • Incline Bench Press (Smith Machine)
    • Set 1: Wt: 34kg / 75lbs Reps: 12
    • Set 2: Wt: 43.1kg / 95lbs Reps: 10
    • Set 3: Wt: 47.6kg / 105lbs Reps: 6
    • Set 4: Wt: 52.2kg / 115lbs Reps: 5
  • Single Arm Dumbell Bench
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 15.9kg / 35lbs Reps: 10
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10
  • Chest Fly (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 8
    • Set 3: Wt: 54.4kg / 120lbs Reps: 8
    • Set 4: Wt: 54.4kg / 120lbs Reps: 8
  • Bench Press - Close Grip (Barbell)
    • Set 1: Wt: 34kg / 75lbs Reps: 10
    • Set 2: Wt: 34kg / 75lbs Reps: 8
    • Set 3: Wt: 34kg / 75lbs Reps: 6
    • Set 4: Wt: 34kg / 75lbs Reps: 4

Duration: 1hr 5m 4s

Total Volume: 7,917 kg

Total Sets: 25

S2 D4. Wilfred Fall- pecho, tricep, pantorrilla

Thursday, June 3 at 10:12 AM

Exercises

  • Standing Calf Raise
    • Set 1: Wt: -- Reps: 50
    • Set 2: Wt: -- Reps: 50
    • Set 3: Wt: -- Reps: 50
  • Reverse Fly (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
  • Chest Fly (Band)
    • Set 1: Wt: 16.3kg / 36lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 12
    • Set 3: Wt: 16.3kg / 36lbs Reps: 12
    • Set 4: Wt: 16.3kg / 36lbs Reps: 12
  • Low Cable Fly Crossovers
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 38.1kg / 84lbs Reps: 12
    • Set 2: Wt: 38.1kg / 84lbs Reps: 12
    • Set 3: Wt: 38.1kg / 84lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 20
    • Set 2: Wt: 20.4kg / 45lbs Reps: 16
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Standing Calf Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 1
    • Set 2: Wt: 4.5kg / 10lbs Reps: 1

Duration: 1hr 16m 34s

Total Volume: 4,623 kg

Total Sets: 27

Chest & triceps

Thursday, February 20 at 11:37 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Bench Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 13.6kg / 30lbs Reps: 8
    • Set 3: Wt: 13.6kg / 30lbs Reps: 8
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Incline Triceps Extension
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Chest Press (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 8
    • Set 2: Wt: 45.4kg / 100lbs Reps: 8
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8
  • Triceps Kickback (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12

Duration: 50m 21s

Total Volume: 2,885 kg

Total Sets: 21

S5 D1 - Wilfred fall - Fuerza tren superior (pf)

Monday, January 16 at 11:13 AM

Exercises

  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 15
    • Set 2: Wt: 27.2kg / 60lbs Reps: 15
    • Set 3: Wt: 27.2kg / 60lbs Reps: 15
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 24.9kg / 55lbs Reps: 10
    • Set 3: Wt: 24.9kg / 55lbs Reps: 9
    • Set 4: Wt: 24.9kg / 55lbs Reps: 8
  • Pull Up (Assisted)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Triceps Dip
    • Set 1: Wt: -- Reps: 8
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 10
  • ABS forward/side Lift
    • Set 1: Wt: 0kg / 0lbs Reps: 15
    • Set 2: Wt: 0kg / 0lbs Reps: 20
    • Set 3: Wt: 0kg / 0lbs Reps: 20
    • Set 4: Wt: 0kg / 0lbs Reps: 20
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
  • EZ Bar Biceps Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15

Duration: 58m 12s

Total Volume: 4,203 kg

Total Sets: 27

5.1 Full Body

Friday, April 9 at 10:32 AM

Exercises

  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 15
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
    • Set 4: Wt: 22.7kg / 50lbs Reps: 15
  • Goblet Squat
    • Set 1: Wt: 18.1kg / 40lbs Reps: 15
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
    • Set 4: Wt: 20.4kg / 45lbs Reps: 12
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Russian Twist (Weighted)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 25
    • Set 2: Wt: 15.9kg / 35lbs Reps: 25
    • Set 3: Wt: 15.9kg / 35lbs Reps: 25
  • Cross Body Hammer Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 15
    • Set 4: Wt: 9.1kg / 20lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
    • Set 4: Wt: 16.3kg / 36lbs Reps: 10

Duration: 51m 21s

Total Volume: 6,253 kg

Total Sets: 34

2. Chest, Shoulders & Core

Wednesday, February 24 at 11:49 AM

Exercises

  • Press de Banca (Mancuerna)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Press de Banca Inclinado (Mancuerna)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 8
    • Set 2: Wt: 18.1kg / 40lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
    • Set 5: Wt: 20.4kg / 45lbs Reps: 10
  • Press de Hombros Sentado (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 8
  • Elevacion Frontal (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevacion Laterales (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Bent Over Fly (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Plancha
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Arnold Press (Mancuerna)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Russian Twist (Con Peso Añadido)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 25
    • Set 2: Wt: 6.8kg / 15lbs Reps: 25
    • Set 3: Wt: 6.8kg / 15lbs Reps: 25
  • Levantamiento de Piernas Tumbado
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 8

Duration: 56m 5s

Total Volume: 3,318 kg

Total Sets: 35

Isolations - Arms / Delts quick

Friday, July 29 at 4:57 PM

Exercises

  • Triceps Dip
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
    • Set 5: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • EZ Bar Biceps Curl
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
  • Triceps Kickback
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 40.8kg / 90lbs Reps: 8
    • Set 3: Wt: 40.8kg / 90lbs Reps: 10
  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 30m

Duration: 1hr 19s

Total Volume: 3,547 kg

Total Sets: 22

Back & Biceps 💪

Friday, March 7 at 3:25 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 9.1kg / 20lbs Reps: 12
  • Dumbbell Row
    • Set 1: Wt: 13.6kg / 30lbs Reps: 10
    • Set 2: Wt: 13.6kg / 30lbs Reps: 10
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
    • Set 4: Wt: 13.6kg / 30lbs Reps: 10
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 12
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
    • Set 4: Wt: 6.8kg / 15lbs Reps: 10
  • Lat Pulldown (Cable)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 12
    • Set 2: Wt: 38.6kg / 85lbs Reps: 12
    • Set 3: Wt: 38.6kg / 85lbs Reps: 12
    • Set 4: Wt: 38.6kg / 85lbs Reps: 12
  • Back Extension (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 10
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 10
    • Set 4: Wt: 45.4kg / 100lbs Reps: 10

Duration: 35m 18s

Total Volume: 4,849 kg

Total Sets: 21

S6 D2 Wilfred fall - Fuerza tren inferior

Tuesday, October 5 at 10:29 AM

Exercises

  • Jump Rope
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 1m
  • Squat (Bodyweight)
    • Set 1: Wt: -- Reps: 15
    • Set 2: Wt: -- Reps: 15
    • Set 3: Wt: -- Reps: 15
  • Box Squat (Barbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10
    • Set 2: Wt: 15.9kg / 35lbs Reps: 10
    • Set 3: Wt: 15.9kg / 35lbs Reps: 10
  • Standing Calf Raise (Barbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 20
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Single leg hip thrust (Dumbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Split Squat (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10

Duration: 53m 24s

Total Volume: 2,177 kg

Total Sets: 21

Hombro & abdomen

Saturday, June 8 at 11:27 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
    • Set 4: Wt: -- Reps: 20
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
    • Set 4: Wt: 4.5kg / 10lbs Reps: 10
  • Overhead Press (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12
  • Upright Row (Barbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 4.5kg / 10lbs Reps: 12
    • Set 3: Wt: 4.5kg / 10lbs Reps: 12
    • Set 4: Wt: 4.5kg / 10lbs Reps: 12

Duration: 58m 52s

Total Volume: 1,161 kg

Total Sets: 21

Chuy youtube

Tuesday, March 16 at 10:47 AM

Exercises

  • Curl Zottman (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Curl Invertido (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Curl de Bíceps (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Curl Martillo (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Curl de Bíceps Inclinado (Mancuerna)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 10
    • Set 2: Wt: 4.5kg / 10lbs Reps: 10
    • Set 3: Wt: 4.5kg / 10lbs Reps: 10
  • Elevación de Rodillas
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
  • Estocada con Salto
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Sentadilla con Salto
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Zancada Lateral
    • Set 1: Wt: -- Reps: 5
    • Set 2: Wt: -- Reps: 5
    • Set 3: Wt: -- Reps: 5
  • Sentadilla (Peso Corporal)
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Elevación de Rodillas
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Sentadilla Lateral
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10

Duration: 45m

Total Volume: 680 kg

Total Sets: 37

1.1 Legs & Back

Monday, April 26 at 10:46 AM

Exercises

  • Box Squat
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
  • Romanian Deadlift (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
    • Set 4: Wt: 20.4kg / 45lbs Reps: 8
  • Pulse Sumo Squats (Dumbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 10
    • Set 2: Wt: 20.4kg / 45lbs Reps: 10
    • Set 3: Wt: 20.4kg / 45lbs Reps: 10
    • Set 4: Wt: 20.4kg / 45lbs Reps: 10
  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
    • Set 4: Wt: -- Reps: 3
  • Sumo RDL (Dumbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bent Over Row (Dumbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 8
    • Set 2: Wt: 15.9kg / 35lbs Reps: 8
    • Set 3: Wt: 15.9kg / 35lbs Reps: 8
    • Set 4: Wt: 15.9kg / 35lbs Reps: 8
  • Reverse Lunge (Dumbbell)
    • Set 1: Wt: 15.9kg / 35lbs Reps: 12
    • Set 2: Wt: 15.9kg / 35lbs Reps: 12
  • Leg Extension (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Seated Leg Curl (Machine)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12

Duration: 53m 37s

Total Volume: 5,198 kg

Total Sets: 30

Full Back & Biceps 💪

Friday, May 20 at 12:26 PM

Exercises

  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
    • Set 4: Wt: 6.8kg / 15lbs Reps: 20
    • Set 5: Wt: 6.8kg / 15lbs Reps: 20
  • Preacher Curl (Machine)
    • Set 1: Wt: 31.8kg / 70lbs Reps: 8
    • Set 2: Wt: 31.8kg / 70lbs Reps: 8
    • Set 3: Wt: 31.8kg / 70lbs Reps: 8
    • Set 4: Wt: 31.8kg / 70lbs Reps: 8
    • Set 5: Wt: 31.8kg / 70lbs Reps: 8
  • Reverse Curl (Barbell)
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 13.6kg / 30lbs Reps: 15
    • Set 4: Wt: 13.6kg / 30lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 10
  • Dumbbell Row
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 12
    • Set 3: Wt: 18.1kg / 40lbs Reps: 12
    • Set 4: Wt: 18.1kg / 40lbs Reps: 12
    • Set 5: Wt: 18.1kg / 40lbs Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 4.5kg / 10lbs Reps: 20
    • Set 3: Wt: 4.5kg / 10lbs Reps: 20
    • Set 4: Wt: 4.5kg / 10lbs Reps: 20
    • Set 5: Wt: 4.5kg / 10lbs Reps: 20
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 20
    • Set 2: Wt: 4.5kg / 10lbs Reps: 20
    • Set 3: Wt: 4.5kg / 10lbs Reps: 20
    • Set 4: Wt: 4.5kg / 10lbs Reps: 20
  • Chest Supported Incline Row (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Seated Row (Machine)
    • Set 1: Wt: 40.8kg / 90lbs Reps: 12
    • Set 2: Wt: 40.8kg / 90lbs Reps: 12
    • Set 3: Wt: 40.8kg / 90lbs Reps: 12
  • Lat Pulldown (Machine)
    • Set 1: Wt: 59kg / 130lbs Reps: 12
    • Set 2: Wt: 59kg / 130lbs Reps: 12
    • Set 3: Wt: 54.4kg / 120lbs Reps: 12
    • Set 4: Wt: 54.4kg / 120lbs Reps: 12
  • Rear Delt Reverse Fly (Machine)
    • Set 1: Wt: 45.4kg / 100lbs Reps: 12
    • Set 2: Wt: 45.4kg / 100lbs Reps: 10
    • Set 3: Wt: 45.4kg / 100lbs Reps: 8

Duration: 1hr 26m 17s

Total Volume: 10,600 kg

Total Sets: 42

1. Legs & Back

Tuesday, February 23 at 11:43 AM

Exercises

  • Peso Muerto Romano (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 15
    • Set 2: Wt: 11.3kg / 25lbs Reps: 15
    • Set 3: Wt: 11.3kg / 25lbs Reps: 15
    • Set 4: Wt: 11.3kg / 25lbs Reps: 15
    • Set 5: Wt: 13.6kg / 30lbs Reps: 20
  • Sentadilla (Mancuerna)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 11.3kg / 25lbs Reps: 12
    • Set 4: Wt: 11.3kg / 25lbs Reps: 12
  • Dominada
    • Set 1: Wt: -- Reps: 2
    • Set 2: Wt: -- Reps: 2
    • Set 3: Wt: -- Reps: 2
    • Set 4: Wt: -- Reps: 2
  • Remo Invertido
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 15
  • Jalón al Pecho (Máquina)
    • Set 1: Wt: 54.4kg / 120lbs Reps: 12
    • Set 2: Wt: 54.4kg / 120lbs Reps: 12
    • Set 3: Wt: 56.7kg / 125lbs Reps: 15
  • Sentadilla Goblet
    • Set 1: Wt: 13.6kg / 30lbs Reps: 15
    • Set 2: Wt: 13.6kg / 30lbs Reps: 15
    • Set 3: Wt: 15.9kg / 35lbs Reps: 15
  • Sentadilla Búlgara
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 6.8kg / 15lbs Reps: 15
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Extensión de Pierna
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Curl de Pierna Sentado
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10

Duration: 1hr 1m

Total Volume: 5,756 kg

Total Sets: 31

4. Arms

Saturday, June 4 at 1:56 PM

Exercises

  • Alternating Rope Pull
    • Set 1: Wt: -- Reps: -- Time: 30s
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 8
    • Set 2: Wt: 9.1kg / 20lbs Reps: 8
    • Set 3: Wt: 9.1kg / 20lbs Reps: 8
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 9.1kg / 20lbs Reps: 10
    • Set 2: Wt: 9.1kg / 20lbs Reps: 10
    • Set 3: Wt: 9.1kg / 20lbs Reps: 10
  • Bicep Curl (Machine)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
    • Set 2: Wt: 36.3kg / 80lbs Reps: 12
    • Set 3: Wt: 36.3kg / 80lbs Reps: 10
  • Seated Dip Machine
    • Set 1: Wt: 63.7kg / 140.5lbs Reps: 12
    • Set 2: Wt: 63.7kg / 140.5lbs Reps: 12
    • Set 3: Wt: 68kg / 150lbs Reps: 10
  • Triceps Extension (Machine)
    • Set 1: Wt: 53.3kg / 117.5lbs Reps: 12
    • Set 2: Wt: 57.8kg / 127.5lbs Reps: 10
    • Set 3: Wt: 57.8kg / 127.5lbs Reps: 10
  • EZ Bar Biceps Curl
    • Set 1: Wt: 13.6kg / 30lbs Reps: 12
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 6
    • Set 5: Wt: 22.7kg / 50lbs Reps: 6
  • Triceps Rope Pushdown
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8

Duration: 51m 16s

Total Volume: 7,091 kg

Total Sets: 24

S3 D1 - Wilfred fall - Fuerza tren superior (PF)

Monday, January 2 at 11:38 AM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 3
    • Set 2: Wt: -- Reps: 4
    • Set 3: Wt: -- Reps: 3
  • Bent Over Row (Barbell)
    • Set 1: Wt: 27.2kg / 60lbs Reps: 12
    • Set 2: Wt: 27.2kg / 60lbs Reps: 12
    • Set 3: Wt: 27.2kg / 60lbs Reps: 12
    • Set 4: Wt: 27.2kg / 60lbs Reps: 12
  • Bench Press (Smith Machine)
    • Set 1: Wt: 52.2kg / 115lbs Reps: 10
    • Set 2: Wt: 61.2kg / 135lbs Reps: 5
    • Set 3: Wt: 61.2kg / 135lbs Reps: 3
  • Seated Dip Machine
    • Set 1: Wt: 74.8kg / 165lbs Reps: 10
    • Set 2: Wt: 74.8kg / 165lbs Reps: 10
    • Set 3: Wt: 74.8kg / 165lbs Reps: 10
  • Overhead Press (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 6
  • Skullcrusher (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 12
    • Set 2: Wt: 22.7kg / 50lbs Reps: 12
    • Set 3: Wt: 22.7kg / 50lbs Reps: 12
  • Bicep Curl (Barbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
  • Side Plank
    • Set 1: Wt: -- Reps: -- Time: 45s
    • Set 2: Wt: -- Reps: -- Time: 45s
  • Plank
    • Set 1: Wt: -- Reps: -- Time: 1m
    • Set 2: Wt: -- Reps: -- Time: 1m
    • Set 3: Wt: -- Reps: -- Time: 45s

Duration: 1hr 3m 5s

Total Volume: 6,414 kg

Total Sets: 27

Biceps & Triceps

Friday, December 24 at 1:04 PM

Exercises

  • Bench Dip
    • Set 1: Wt: -- Reps: 12
    • Set 2: Wt: -- Reps: 12
    • Set 3: Wt: -- Reps: 12
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 20
    • Set 2: Wt: 6.8kg / 15lbs Reps: 20
    • Set 3: Wt: 6.8kg / 15lbs Reps: 20
  • Triceps Kickback
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Bent Over Row (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 10
  • Skullcrusher (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 15
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
  • Hammer Curl (Cable)
    • Set 1: Wt: 36.3kg / 80lbs Reps: 8
    • Set 2: Wt: 36.3kg / 80lbs Reps: 8
    • Set 3: Wt: 36.3kg / 80lbs Reps: 8
  • Triceps Rope Pushdown
    • Set 1: Wt: 36.3kg / 80lbs Reps: 10
  • Single Triceps Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10
  • Zottman Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 10
    • Set 2: Wt: 6.8kg / 15lbs Reps: 12
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Plate Curl
    • Set 1: Wt: 15.9kg / 35lbs Reps: 10

Duration: 54m 51s

Total Volume: 3,250 kg

Total Sets: 26

S4 D1. Wilfred Fall - pecho, biceps, tricep

Tuesday, June 15 at 10:32 AM

Exercises

  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 8
    • Set 2: Wt: 22.7kg / 50lbs Reps: 8
    • Set 3: Wt: 22.7kg / 50lbs Reps: 8
    • Set 4: Wt: 22.7kg / 50lbs Reps: 8
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 8
    • Set 2: Wt: 20.4kg / 45lbs Reps: 8
    • Set 3: Wt: 20.4kg / 45lbs Reps: 8
  • Concentration Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Preacher Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 6
    • Set 2: Wt: 11.3kg / 25lbs Reps: 6
    • Set 3: Wt: 11.3kg / 25lbs Reps: 6
  • Cross Body Hammer Curl
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
  • Hammer Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 0kg / 0lbs Reps: 10
  • Triceps Extension (Dumbbell)
    • Set 1: Wt: 20.4kg / 45lbs Reps: 12
    • Set 2: Wt: 20.4kg / 45lbs Reps: 12
    • Set 3: Wt: 20.4kg / 45lbs Reps: 12
  • Triceps Pushdown
    • Set 1: Wt: 49kg / 108lbs Reps: 6
    • Set 2: Wt: 43.5kg / 96lbs Reps: 8
    • Set 3: Wt: 43.5kg / 96lbs Reps: 8
  • Triceps Extension (Cable)
    • Set 1: Wt: 10.9kg / 24lbs Reps: 12
    • Set 2: Wt: 16.3kg / 36lbs Reps: 6

Duration: 1hr 12s

Total Volume: 4,372 kg

Total Sets: 29

☄️Shoulders & Core ☄️

Wednesday, December 22 at 11:15 AM

Exercises

  • Boxing
    • Set 1: Wt: -- Reps: -- Time: 8m
  • Shoulder Taps
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20
  • Plank Pushup
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
  • Upright Row (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 12
    • Set 3: Wt: 13.6kg / 30lbs Reps: 10
  • Plate Front Raise
    • Set 1: Wt: 11.3kg / 25lbs Reps: 10
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Lateral Raise (Dumbbell)
    • Set 1: Wt: 4.5kg / 10lbs Reps: 12
    • Set 2: Wt: 5.7kg / 12.5lbs Reps: 10
    • Set 3: Wt: 6.8kg / 15lbs Reps: 12
  • Reverse Fly (Cable)
    • Set 1: Wt: 5.4kg / 12lbs Reps: 12
    • Set 2: Wt: 10.9kg / 24lbs Reps: 12
    • Set 3: Wt: 10.9kg / 24lbs Reps: 12
  • V Up
    • Set 1: Wt: -- Reps: 6
    • Set 2: Wt: -- Reps: 8
    • Set 3: Wt: -- Reps: 10
  • Decline Crunch
    • Set 1: Wt: -- Reps: 20
    • Set 2: Wt: -- Reps: 20
    • Set 3: Wt: -- Reps: 20

Duration: 48m 54s

Total Volume: 1,245 kg

Total Sets: 25

Run 5K

Wednesday, June 7 at 12:14 AM

Exercises

  • Treadmill
    • Set 1: Wt: -- Reps: -- Time: 35m

Duration: 35m 12s

Total Volume: 0 kg

Total Sets: 1

Espalda & biceps

Saturday, September 7 at 12:28 PM

Exercises

  • Movilidad
    • Set 1: Wt: -- Reps: 10
  • Concentration Curl
    • Set 1: Wt: 9.1kg / 20lbs Reps: 12
    • Set 2: Wt: 9.1kg / 20lbs Reps: 12
    • Set 3: Wt: 9.1kg / 20lbs Reps: 12
    • Set 4: Wt: 6.8kg / 15lbs Reps: 12
  • Rope Straight Arm Pulldown
    • Set 1: Wt: 3.2kg / 7lbs Reps: 12
    • Set 2: Wt: 3.2kg / 7lbs Reps: 12
    • Set 3: Wt: 3.2kg / 7lbs Reps: 12
    • Set 4: Wt: 3.2kg / 7lbs Reps: 12
  • Seated Incline Curl (Dumbbell)
    • Set 1: Wt: 6.8kg / 15lbs Reps: 8
    • Set 2: Wt: 6.8kg / 15lbs Reps: 8
    • Set 3: Wt: 6.8kg / 15lbs Reps: 8
    • Set 4: Wt: 6.8kg / 15lbs Reps: 8

Duration: 25m 34s

Total Volume: 778 kg

Total Sets: 13

2.1 Chest, Shoulders & Core

Wednesday, April 14 at 10:28 PM

Exercises

  • Pull Up
    • Set 1: Wt: -- Reps: 4
    • Set 2: Wt: -- Reps: 3
    • Set 3: Wt: -- Reps: 4
  • Bench Press (Dumbbell)
    • Set 1: Wt: 22.7kg / 50lbs Reps: 10
    • Set 2: Wt: 22.7kg / 50lbs Reps: 10
    • Set 3: Wt: 22.7kg / 50lbs Reps: 10
    • Set 4: Wt: 22.7kg / 50lbs Reps: 10
    • Set 5: Wt: 22.7kg / 50lbs Reps: 10
  • Push Up
    • Set 1: Wt: -- Reps: 10
    • Set 2: Wt: -- Reps: 10
    • Set 3: Wt: -- Reps: 10
    • Set 4: Wt: -- Reps: 10
    • Set 5: Wt: -- Reps: 10
  • Incline Bench Press (Dumbbell)
    • Set 1: Wt: 18.1kg / 40lbs Reps: 10
    • Set 2: Wt: 18.1kg / 40lbs Reps: 10
    • Set 3: Wt: 18.1kg / 40lbs Reps: 10
    • Set 4: Wt: 18.1kg / 40lbs Reps: 10
    • Set 5: Wt: 18.1kg / 40lbs Reps: 10
  • Arnold Press
    • Set 1: Wt: 11.3kg / 25lbs Reps: 8
    • Set 2: Wt: 11.3kg / 25lbs Reps: 8
    • Set 3: Wt: 11.3kg / 25lbs Reps: 8
  • Bicep Curl (Dumbbell)
    • Set 1: Wt: 11.3kg / 25lbs Reps: 12
    • Set 2: Wt: 11.3kg / 25lbs Reps: 10
    • Set 3: Wt: 11.3kg / 25lbs Reps: 10
  • Triceps Rope Pushdown
    • Set 1: Wt: 16.3kg / 36lbs Reps: 10
    • Set 2: Wt: 16.3kg / 36lbs Reps: 10
    • Set 3: Wt: 16.3kg / 36lbs Reps: 10

Duration: 1hr 14m 44s

Total Volume: 3,166 kg

Total Sets: 27

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