RUTINA DEL MES
| Día | Ejercicio | Sets | Reps | Rest | Tiempo |
| DÍA 1 UPPER BODY | A1. PULL DOWN NEUTRAL | 4 | 10 a 12 | 30’S | 4010 |
| A2. STANDING SHOULDER PRESS DB | 4 | 10 a 12 | 90`s | 31×0 | |
| B1. KNEELING DB CURL | 3 | 10 a 12 | 30`s | 3011 | |
| B2. JC PULL OVER | 3 | 10 a 12 | 90`s | 3110 | |
| C1. LATERAL RAISE DB | 3 | 10 a 12 | 30`s | 3011 | |
| C2.HANGING LEG RAISES (ABS) | 3 | 6 a 8 | 90`s | 30×2 | |
| DÍA 1 LOWER BODY | A1. LEG CURL ACOSTADO | 4 | 10 a 12 | 30`s | 3011 |
| A2. SPLIT SQUATS | 4 | 10 a 12 | 90`s | 3110 | |
| B1. BACK EXTENTION | 3 | 10 a 12 | 30`s | 3011 | |
| B2. LEG PRESS | 3 | 10 a 12 | 90`s | 3110 | |
| C1. STANDING CALF RAIES | 3 | 10 a 12 | 30`s | 22×0 | |
| C2. KING DEAD LIFT | 3 | 10 a 12 | 90`s | 3110 | |
| DÍA 2 UPPER BODY | A1. DB ROW UNILATERAL. | 4 | 10 a 12 | 30`s | 3011 |
| A2. DB BENCH PRESS | 4 | 10 a 12 | 90`s | 3110 | |
| B1. BENT OVER LATERAL RAISES | 3 | 10 a 12 | 30`s | 3010 | |
| B2. DB FLYES | 3 | 8 a 10 | 90`s | 3120 | |
| C1. EXTERNAL ROTATION | 3 | 10 a 12 | 30`s | 3020 | |
| C2. SIT UP ABS | 3 | 10 | 90`s | 60×0 |
