www.bajarlagrasaabdominal.com

Semana
1
2
3
4
5
6
Nombre: _____________________________________________________
Peso inicial = __________ Peso final = __________
IMC inicial = __________ IMC final = __________
%MG inicial = __________ %MG final = __________
Fecha
Peso (kg)
IMC
%MG
Fecha
A
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
Peso
Rep
1
2
3
4
5
6
7
Fecha
B
1
2
3
4
5
6
7
WORKOUT A
1
2
3
4
5
6
7
Dumbbell reverse lunges (10-12 c/p)
One arm dumbbell rows (10-12 c/b)
Dumbbell squat and presses (10-12)
Lat pulldowns (10-12)
Dumbbell bench presses (10-12)
Dumbbell step ups (10-12)
Two arm dumbbell swings (15)
WORKOUT B
1
2
3
4
5
6
7
Dumbbell forward lunges (10-12 c/p)
Bent over barbell rows (10-12)
Dumbbell Romanian deadlifts (10-12)
Bbell/dbell incline presses (10-12)
Box jumps (20-25)
One arm dumbbell swings (10 c/b)
Notas:
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www.bajarlagrasaabdominal.com