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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"}, { "l" : "lbs"} ], "dias": [ { "dia": 1, "titulo": "PECHO / TRÍCEPS", "ejercicios": [ { "nombre": "Press pecho manc.", "link": "./img/Dumbbell-Decline-Bench-Press.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 90 }, { "W": 2}, { "W": 3, "S": {"R": 12}, "P": { "C": 30} }, { "W": 4}, { "W": 5, "S": {"R": 15} }, { "W": 6}, { "W": 7, "S": {"E": 4, "R": 12} }, { "W": 8} ] }, { "nombre": "Press cerrado manc.", "link": "./img/Dumbbell-Squeeze-Bench-Press.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 75 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 75 }, { "W": 3, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" 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"S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 7, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 8, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 } ] }, { "nombre": "Pájaros", "link": "./img/Shoulder-Dumbbell-Rear-Lateral-Raise.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 45 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 45 }, { "W": 3, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 4, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 5, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 6, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 7, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 8, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 } ] }, { "nombre": "Elev. frontal", "link": "./img/Shoulder-Dumbbell-Front-Raise.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 45 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 10, "U": "lbs" }, "D": 45 }, { "W": 3, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 4, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 5, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 6, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 15, "U": "lbs" }, "D": 45 }, { "W": 7, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 }, { "W": 8, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 45 } ] }, { "nombre": "Ext. tríceps", "link": "./img/Triceps-Dumbbell-Seated-Triceps-Extension.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 2, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 20, "U": "lbs" }, "D": 60 }, { "W": 3, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 4, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 60 }, { "W": 5, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 60 }, { "W": 6, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 60 }, { "W": 7, "S": {"E": 3, "R": 8, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 60 }, { "W": 8, "S": {"E": 3, "R": 8, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 60 } ] } ] }, { "dia": 5, "titulo": "MIXTO / CORE", "ejercicios": [ { "nombre": "Flexiones incl.", "link": "./img/Push-up-With-push-up-handles.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 3, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 4, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 5, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 6, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 7, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 }, { "W": 8, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 60 } ] }, { "nombre": "Pull-over", "link": "./img/Chest-Dumbbell-Straight-Arm-Pullover.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 75 }, { "W": 2, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 25, "U": "lbs" }, "D": 75 }, { "W": 3, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 75 }, { "W": 4, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 30, "U": "lbs" }, "D": 75 }, { "W": 5, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 35, "U": "lbs" }, "D": 75 }, { "W": 6, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 35, "U": "lbs" }, "D": 75 }, { "W": 7, "S": {"E": 3, "R": 8, "U": "v" }, "P": { "C": 35, "U": "lbs" }, "D": 75 }, { "W": 8, "S": {"E": 3, "R": 8, "U": "v" }, "P": { "C": 35, "U": "lbs" }, "D": 75 } ] }, { "nombre": "Jalón ligero", "link": "./img/Back-Cable-Pulldown.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 6, "U": "B" }, "D": 60 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 6, "U": "B" }, "D": 60 }, { "W": 3, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 6, "U": "B" }, "D": 60 }, { "W": 4, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 7, "U": "B" }, "D": 60 }, { "W": 5, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 7, "U": "B" }, "D": 60 }, { "W": 6, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 8, "U": "B" }, "D": 60 }, { "W": 7, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 8, "U": "B" }, "D": 60 }, { "W": 8, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 9, "U": "B" }, "D": 60 } ] }, { "nombre": "Plancha", "link": "./img/Core-Front-Plank.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 30, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 2, "S": {"E": 3, "R": 30, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 3, "S": {"E": 3, "R": 40, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 4, "S": {"E": 3, "R": 40, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 5, "S": {"E": 3, "R": 45, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 6, "S": {"E": 3, "R": 45, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 7, "S": {"E": 3, "R": 60, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 8, "S": {"E": 3, "R": 60, "U": "t" }, "P": { "C": 0, "U": "PC" }, "D": 45 } ] }, { "nombre": "Elev. rodillas", "link": "./img/Core-Hip-Raise-bent-knee.gif", "semanas": [ { "W": 1, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 2, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 3, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 4, "S": {"E": 3, "R": 15, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 5, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 6, "S": {"E": 3, "R": 12, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 7, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 }, { "W": 8, "S": {"E": 3, "R": 10, "U": "v" }, "P": { "C": 0, "U": "PC" }, "D": 45 } ] } ] } ] } }
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