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