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{ "rutina": { "leyendas": [ { "W": "semana" }, { "S": "series" }, { "E": "ejecuciones" }, { "R": "repeticiones" }, { "P": "peso" }, { "C": "cantidad" }, { "U": "unidades" }, { "D": "descanso" }, { "v": "veces" }, { "t": "segundos" }, { "lbs": "lbs" } ], "dias": [ { "dia": 1, "titulo": "PECHO / TRÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Press plano con mancuernas", "link": "./img/Dumbbell-Decline-Bench-Press.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 35, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Press inclinado con mancuernas - agarre neutro", "link": "./img/anim-dumbbell-bench-press.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Tríceps en polea con cuerda", "link": "./img/Rope-Triceps-Pushdown.webp", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión de tríceps sobre cabeza", "link": "./img/Dumbbell-triceps-extension.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Sentadilla goblet", "link": "./img/kettlebell-goblet-squat.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Crunch cruzado", "link": "./img/Air-bike-m_waist.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 18 } }, { "W": 5, "S": { "R": 20 } }, { "W": 7, "S": { "E": 4, "R": 15 } } ] } ] }, { "dia": 2, "titulo": "ESPALDA / BÍCEPS / POSTERIOR / PANTORRILLA", "ejercicios": [ { "nombre": "Remo con barra", "link": "./img/Barbell-Bent-Over-Row.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 70, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 75, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Jalón frontal en estación - cerrado, supinación", "link": "./img/Cable-Reverse-grip-Straight-Back-Seated-High-Row_Back.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 6, "U": "barras" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 8, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl de bíceps", "link": "./img/inner-bicep-curl.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl martillo", "link": "./img/Hammer-Dumbells.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 40, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 50, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pantorrilla de pie", "link": "./img/dumbbell-standing-calf-raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 30, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 35 } }, { "W": 5, "S": { "R": 35 } }, { "W": 7, "S": { "E": 4, "R": 40 } } ] } ] }, { "dia": 3, "titulo": "HOMBRO / TRÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Press militar con mancuernas", "link": "./img/Shoulder-Dumbbell-Standing-Overhead-Press.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Elevaciones laterales", "link": "./img/Elevaciones-laterales-con-mancuernas.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Tríceps en polea", "link": "./img/Rope-Triceps-Pushdown.webp", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Press cerrado con barra", "link": "./img/Barbell-Close-Grip-Bench-Press.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 45, "U": "lbs" }, "D": 75 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 50, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión de cuádriceps en estación", "link": "./img/Lever-Leg-Extension_Thighs.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 5, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 6, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Plancha", "link": "./img/Core-Front-Plank.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 40, "U": "t" }, "D": 45 }, { "W": 3, "S": { "R": 50 } }, { "W": 5, "S": { "R": 60 } }, { "W": 7, "S": { "E": 4, "R": 45 } } ] } ] }, { "dia": 4, "titulo": "PECHO / HOMBRO / POSTERIOR / PANTORRILLA", "ejercicios": [ { "nombre": "Press plano con barra", "link": "./img/Barbell-Bench-Press_Chest_Open.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 70, "U": "lbs" }, "D": 90 }, { "W": 2, "S": { "R": 12 } }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 80, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pec fly convergente en estación", "link": "./img/Machine-Inner-Chest-Press_Chest.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 60 }, { "W": 2, "S": { "R": 12, "U": "v" }, "P": { "C": 5, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Press Arnold", "link": "./img/Dumbbell-Arnold-Press_Shoulders.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 2, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 4, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pájaros con mancuernas", "link": "./img/Shoulder-Dumbbell-Rear-Lateral-Raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 40, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 50, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pantorrilla de pie", "link": "./img/dumbbell-standing-calf-raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 20, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 25 } }, { "W": 5, "S": { "R": 30 } }, { "W": 7, "S": { "E": 4, "R": 25 } } ] } ] }, { "dia": 5, "titulo": "ESPALDA / BÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Remo sentado agarre triangular", "link": "./img/Cable-seated-row_Back.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 6, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 7, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Jalón frontal agarre cerrado/neutro", "link": "./img/Cable-Seated-High-Row-V-bar_Back.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 6, "U": "barras" }, "D": 90 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 7, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl alterno con mancuernas", "link": "./img/inner-bicep-curl.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl concentración", "link": "./img/Dumbbell-Concentration-Curl_Upper-Arms_720.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 15 } }, { "W": 7, "S": { "E": 4, "R": 10 } } ] }, { "nombre": "Sentadilla goblet", "link": "./img/kettlebell-goblet-squat.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 35, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Crunch cruzado", "link": "./img/Air-bike-m_waist.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 18 } }, { "W": 5, "S": { "R": 20 } }, { "W": 7, "S": { "E": 4, "R": 15 } } ] } ] }, { "dia": 6, "titulo": "HOMBRO / BÍCEPS / POSTERIOR / PANTORRILLA", "ejercicios": [ { "nombre": "Press Arnold", "link": "./img/Dumbbell-Arnold-Press_Shoulders.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pájaros en banco inclinado", "link": "./img/Shoulder-Dumbbell-Rear-Lateral-Raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 2, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 4, "S": { "R": 12 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Curl martillo cruzado", "link": "./img/Hammer-Dumbells.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl con barra", "link": "./img/inner-bicep-curl.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 50, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 60, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pantorrilla de pie", "link": "./img/dumbbell-standing-calf-raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 20, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 25 } }, { "W": 5, "S": { "R": 30 } }, { "W": 7, "S": { "E": 4, "R": 25 } } ] } ] }, { "dia": 7, "titulo": "PECHO / TRÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Press inclinado con barra - abierto/pronado", "link": "./img/Barbell-Incline-Bench-Press_Chest.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 60, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 70, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Press convergente en estación", "link": "./img/Lever-Seated-Fly_Chest.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Tríceps en polea con cuerda", "link": "./img/Rope-Triceps-Pushdown.webp", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 5, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 6, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Patada trasera con polea en supinación", "link": "./img/Cable-kickback_Upper-arms.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 1, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 2, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión de cuádriceps en estación", "link": "./img/Lever-Leg-Extension_Thighs.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 5, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 6, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Plancha", "link": "./img/Core-Front-Plank.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 40, "U": "t" }, "D": 45 }, { "W": 3, "S": { "R": 50 } }, { "W": 5, "S": { "R": 60 } }, { "W": 7, "S": { "E": 4, "R": 45 } } ] } ] }, { "dia": 8, "titulo": "ESPALDA / BÍCEPS / POSTERIOR / PANTORRILLA", "ejercicios": [ { "nombre": "Remo con barra", "link": "./img/Barbell-Bent-Over-Row.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 70, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 75, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Remo sentado agarre lineal", "link": "./img/Cable-Seated-Wide-grip-Row_Back.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl inclinado con mancuernas", "link": "./img/Dumbbell-Incline-Inner-Biceps-Curl_Upper-Arms.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl martillo", "link": "./img/Hammer-Dumbells.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 50, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 60, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pantorrilla de pie", "link": "./img/dumbbell-standing-calf-raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 20, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 25 } }, { "W": 5, "S": { "R": 30 } }, { "W": 7, "S": { "E": 4, "R": 25 } } ] } ] }, { "dia": 9, "titulo": "HOMBRO / TRÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Press militar con barra, de pie, agarre abierto, pronado", "link": "./img/Barbell-Standing-Military-Press-without-rack_Shoulders.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 45, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 50, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Elevaciones laterales", "link": "./img/Elevaciones-laterales-con-mancuernas.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Press cerrado con mancuernas", "link": "./img/Dumbbell-Lying-Elbow-Press_Triceps.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 75 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión de tríceps sobre cabeza", "link": "./img/Dumbbell-triceps-extension.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión de cuádriceps en estación", "link": "./img/Lever-Leg-Extension_Thighs.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 5, "U": "barras" }, "D": 75 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 12 }, "P": { "C": 6, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Crunch con peso", "link": "./img/heavy_Crunches.png", "semanas": [ { "W": 1, "S": { "E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 18 } }, { "W": 5, "S": { "R": 20 } }, { "W": 7, "S": { "E": 4, "R": 15 } } ] } ] }, { "dia": 10, "titulo": "PECHO / HOMBRO / POSTERIOR / PANTORRILLA", "ejercicios": [ { "nombre": "Press plano en estación", "link": "./img/Lever-Chest-Press_Chest.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 6, "U": "barras" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 7, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Aperturas con mancuernas", "link": "./img/Dumbbell-Incline-Fly.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Press Arnold", "link": "./img/Dumbbell-Arnold-Press_Shoulders.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 2, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 4, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 25, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Elevación lateral inclinada", "link": "./img/Elevaciones-laterales-con-mancuernas.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 50, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 60, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pantorrilla de pie", "link": "./img/dumbbell-standing-calf-raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 20, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 25 } }, { "W": 5, "S": { "R": 30 } }, { "W": 7, "S": { "E": 4, "R": 25 } } ] } ] }, { "dia": 11, "titulo": "ESPALDA / BÍCEPS / CUÁDRICEPS / CORE", "ejercicios": [ { "nombre": "Jalón frontal agarre amplio", "link": "./img/Cable-Pulldown-pro-lat-bar_Back_open_pronation.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 6, "U": "barras" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 8, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Remo con mancuerna con apoyo", "link": "./img/Dumbbell-Bent-Over-Row-with-Chest-Support.avif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 75 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 35, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl con barra", "link": "./img/inner-bicep-curl.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Curl concentración", "link": "./img/Dumbbell-Concentration-Curl_Upper-Arms_720.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 15 } }, { "W": 7, "S": { "E": 4, "R": 10 } } ] }, { "nombre": "Sentadilla goblet", "link": "./img/kettlebell-goblet-squat.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 35, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Plancha", "link": "./img/Core-Front-Plank.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 40, "U": "t" }, "D": 45 }, { "W": 3, "S": { "R": 50 } }, { "W": 5, "S": { "R": 60 } }, { "W": 7, "S": { "E": 4, "R": 45 } } ] } ] }, { "dia": 12, "titulo": "HOMBRO / TRÍCEPS / POSTERIOR / CORE", "ejercicios": [ { "nombre": "Press militar con mancuernas", "link": "./img/Shoulder-Dumbbell-Standing-Overhead-Press.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 30, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Pájaros con mancuernas", "link": "./img/Shoulder-Dumbbell-Rear-Lateral-Raise.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 15 } }, { "W": 5, "S": { "R": 18 } }, { "W": 7, "S": { "E": 4, "R": 12 } } ] }, { "nombre": "Tríceps en polea con cuerda", "link": "./img/Rope-Triceps-Pushdown.webp", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 4, "U": "barras" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 5, "U": "barras" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Extensión posterior de tríceps con mancuernas", "link": "./img/Dumbbell-Kickback_Upper-Arm.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 60 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 15, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Peso muerto rumano", "link": "./img/Barbell-Romanian-Deadlift.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 10, "U": "v" }, "P": { "C": 50, "U": "lbs" }, "D": 90 }, { "W": 3, "S": { "R": 12 } }, { "W": 5, "S": { "R": 10 }, "P": { "C": 60, "U": "lbs" } }, { "W": 7, "S": { "E": 4 } } ] }, { "nombre": "Crunch cruzado", "link": "./img/Air-bike-m_waist.gif", "semanas": [ { "W": 1, "S": { "E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 }, { "W": 3, "S": { "R": 18 } }, { "W": 5, "S": { "R": 20 } }, { "W": 7, "S": { "E": 4, "R": 15 } } ] } ] } ] } }
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