Ejercicios

Press de Banca
Sentadilla
Remo con Barra
Press Militar
Peso Muerto

Introduce en las casillas punteadas tu peso mximo a 5 repeticiones. A par

ah se generar la tabla para las prximas 8 semanas.

5RM
48
55
60
40
50

Instrucciones completas:
http://yuufit.es/entrenamiento-de-fuerza-5x5-version-madcow/

Semana 1
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
30.8 x5
26.88 x5
33.6 x5
1
30.8 x5
26 x5
32.5 x5
1
30.8 x5
26.88 x5
33.6 x5

2
35.75 x5
31.2 x5
39 x5
2
35.75 x5
26 x5
37 x5
2
35.75 x5
31.2 x5
39 x5

3
40.7 x5
35.52 x5
44.4 x5
3
41.25 x5
33.6 x5
42 x5
3
40.7 x5
35.52 x5
44.4 x5

4
46.2 x5
40.32 x5
50.4 x5
4
40.7 x5
37.2 x5
46.5 x5
4
46.2 x5
40.32 x5
50.4 x5

5
51.15 x5
44.64 x5
55.8 x5
5

Semana 3
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
32.45 x5
28.32 x5
35.4 x5
1
32.45 x5
27.2 x5
34 x5
1
32.45 x5
28.32 x5
35.4 x5

2
37.4 x5
32.64 x5
40.8 x5
2
37.4 x5
31.2 x5
39 x5
2
37.4 x5
32.64 x5
40.8 x5

3
42.9 x5
37.44 x5
46.8 x5
3
42.9 x5
35.2 x5
44 x5
3
42.9 x5
37.44 x5
46.8 x5

4
48.4 x5
42.24 x5
52.8 x5
4
42.9 x5
39.2 x5
49 x5
4
48.4 x5
42.24 x5
52.8 x5

5
53.9 x5
47.04 x5
58.8 x5
5

Semana 5
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla

1
33.55 x5
29.28 x5
36.6 x5
1
33.55 x5

2
39.6 x5
34.56 x5
43.2 x5
2
39.6 x5

3
45.1 x5
39.36 x5
49.2 x5
3
45.1 x5

4
51.15 x5
44.64 x5
55.8 x5
4
45.1 x5

5
56.1 x5
48.96 x5
61.2 x5
5

5
52.25 x3
45.6 x3
57 x3

5
55 x3
48 x3
60 x3

6
40.7 x8
35.52 x8
44.4 x8

6
42.9 x8
37.44 x8
46.8 x8

Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

28.8 x5
36 x5
1
33.55 x5
29.28 x5
36.6 x5

32.8 x5
41 x5
2
39.6 x5
34.56 x5
43.2 x5

36.8 x5
46 x5
3
45.1 x5
39.36 x5
49.2 x5

40.8 x5
51 x5
4
50.6 x5
44.16 x5
55.2 x5

Semana 7
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
35.75 x5
31.2 x5
39 x5
1
35.75 x5
30 x5
37.5 x5
1
36.3 x5
31.2 x5
39 x5

2
41.25 x5
36 x5
45 x5
2
41.25 x5
34.4 x5
43 x5
2
42.35 x5
36.96 x5
46.2 x5

3
47.3 x5
41.28 x5
51.6 x5
3
47.3 x5
38.8 x5
48.5 x5
3
48.4 x5
42.24 x5
52.8 x5

4
53.35 x5
46.56 x5
58.2 x5
4
47.3 x5
43.2 x5
54 x5
4
54.45 x5
47.52 x5
59.4 x5

5
57.75 x3
50.4 x3
63 x3

5
59.4 x5
51.84 x5
64.8 x5
5

5
62.15 x3
54.24 x3
67.8 x3

6
45.1 x8
39.36 x8
49.2 x8

6
48.4 x8
42.24 x8
52.8 x8

mo a 5 repeticiones. A partir de
nas.

rsion-madcow/

48
55
60
40
50

Semana 2
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
31.35 x5
27.36 x5
34.2 x5
1
31.35 x5
26.8 x5
33.5 x5
1
31.35 x5
27.36 x5
34.2 x5

2
36.85 x5
32.16 x5
40.2 x5
2
36.85 x5
30.4 x5
38 x5
2
36.85 x5
32.16 x5
40.2 x5

3
41.8 x5
36.48 x5
45.6 x5
3
41.8 x5
34.4 x5
43 x5
3
41.8 x5
36.48 x5
45.6 x5

4
47.3 x5
41.28 x5
51.6 x5
4
41.8 x5
38 x5
47.5 x5
4
47.3 x5
41.28 x5
51.6 x5

5
52.25 x5
45.6 x5
57 x5
5

Semana 4
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
33 x5
28.8 x5
36 x5
1
33 x5
28 x5
35 x5
1
33 x5
28.8 x5
36 x5

2
38.5 x5
33.6 x5
42 x5
2
38.5 x5
32 x5
40 x5
2
38.5 x5
33.6 x5
42 x5

3
44 x5
38.4 x5
48 x5
3
44 x5
36 x5
45 x5
3
44 x5
38.4 x5
48 x5

4
49.5 x5
43.2 x5
54 x5
4
44 x5
40 x5
50 x5
4
49.5 x5
43.2 x5
54 x5

5
55 x5
48 x5
60 x5
5

Semana 6
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla

1
34.65 x5
30.24 x5
37.8 x5
1
34.65 x5

2
40.7 x5
35.52 x5
44.4 x5
2
40.7 x5

3
46.2 x5
40.32 x5
50.4 x5
3
46.2 x5

4
52.25 x5
45.6 x5
57 x5
4
46.2 x5

5
53.9 x3
47.04 x3
58.8 x3

6
41.8 x8
36.48 x8
45.6 x8

5
56.1 x3
48.96 x3
61.2 x3

6
44 x8
38.4 x8
48 x8

5
57.75 x5
50.4 x5
63 x5
5

Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

29.6 x5
37 x5
1
34.65 x5
30.24 x5
37.8 x5

33.6 x5
42 x5
2
40.7 x5
35.52 x5
44.4 x5

38 x5
47.5 x5
3
46.2 x5
40.32 x5
50.4 x5

42 x5
52.5 x5
4
52.25 x5
45.6 x5
57 x5

Semana 8
Lunes
Sentadilla
Press de Banca
Remo con Barra
Miercoles
Sentadilla
Press Militar
Peso Muerto
Viernes
Sentadilla
Press de Banca
Remo con Barra

1
36.3 x5
31.68 x5
39.6 x5
1
36.3 x5
30.8 x5
38.5 x5
1
36.3 x5
31.68 x5
39.6 x5

2
42.35 x5
36.96 x5
46.2 x5
2
42.35 x5
35.2 x5
44 x5
2
42.35 x5
36.96 x5
46.2 x5

3
48.4 x5
42.24 x5
52.8 x5
3
48.4 x5
39.6 x5
49.5 x5
3
48.4 x5
42.24 x5
52.8 x5

4
54.45 x5
47.52 x5
59.4 x5
4
48.4 x5
44 x5
55 x5
4
54.45 x5
47.52 x5
59.4 x5

5
59.4 x3
51.84 x3
64.8 x3

5
60.5 x5
52.8 x5
66 x5
5

5
62.15 x3
54.24 x3
67.8 x3

6
46.2 x8
40.32 x8
50.4 x8

6
48.4 x8
42.24 x8
52.8 x8