First Draft Workout Plan

Generated: 2026-06-21T15:00:01 Training days: 18 Groups: 54 Exercises: 402

2026-07-14 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 1 - Torso-70%12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 70%.
14x 12x 10x 8x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
12x 10x 8x 6x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
12x 10x 8x25s x3linked
with #14: 12+4, 10+3, 8+2
14Crossover - Pulley4x 3x 2x60s x3linked
with #13: 12+4, 10+3, 8+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
12x 10x 8x 6x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
12x 10x 8x25s x3linked
with #17: 12+4, 10+3, 8+2
17Shoulder press seated - DBs4x 3x 2x60s x3linked
with #16: 12+4, 10+3, 8+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley12x 10x 8x30s x3
20Biceps curl - Pulley12x 10x 8x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-07-16 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 2 - Piernas-70%12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 70%.
14x 12x 10x 8x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
12x 10x 8x 6x90s x4
15Bulgarian split squat, left - DBs, Box14x 12x 10x5s x3
16Bulgarian split squat, right - DBs, Box14x 12x 10x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+4, 12+3, 10+2
18Leg curl seated4x 3x 2x60s x3linked
with #17: 14+4, 12+3, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+4, 12+3, 10+2, 8+2
22Calf raise - Smith machine4x 3x 2x 2x60s x4linked
with #21: 14+4, 12+3, 10+2, 8+2
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-07-18 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 3 - Full Body-70%10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 70%.
14x 12x 10x 8x75s x4
13Bench press, neutral grip - DBs12x 10x 8x 6x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
12x 10x 8x 6x90s x4
15Row - Rings14x 12x 10x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3

2026-07-21 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 4 - Torso-75%12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 75%.
12x 10x 8x 6x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
12x 10x 8x 6x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
12x 10x 8x25s x3linked
with #14: 12+4, 10+3, 8+2
14Crossover - Pulley4x 3x 2x60s x3linked
with #13: 12+4, 10+3, 8+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
12x 10x 8x 6x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
12x 10x 8x25s x3linked
with #17: 12+4, 10+3, 8+2
17Shoulder press seated - DBs4x 3x 2x60s x3linked
with #16: 12+4, 10+3, 8+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley12x 10x 8x30s x3
20Biceps curl - Pulley12x 10x 8x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-07-23 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 5 - Piernas-75%12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 75%.
12x 10x 8x 6x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
12x 10x 8x 6x90s x4
15Bulgarian split squat, left - DBs, Box12x 10x 8x5s x3
16Bulgarian split squat, right - DBs, Box12x 10x 8x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+4, 12+3, 10+2
18Leg curl seated4x 3x 2x60s x3linked
with #17: 14+4, 12+3, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+4, 12+3, 10+2, 8+2
22Calf raise - Smith machine4x 3x 2x 2x60s x4linked
with #21: 14+4, 12+3, 10+2, 8+2
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-07-25 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 6 - Full Body-75%10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 75%.
12x 10x 8x 6x75s x4
13Bench press, neutral grip - DBs12x 10x 8x 6x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
12x 10x 8x 6x90s x4
15Row - Rings12x 10x 8x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3

2026-07-28 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 7 - Torso-80%12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 80%.
10x 8x 6x 4x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
10x 8x 6x 4x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
12x 10x 8x25s x3linked
with #14: 12+4, 10+3, 8+2
14Crossover - Pulley4x 3x 2x60s x3linked
with #13: 12+4, 10+3, 8+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
10x 8x 6x 4x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
12x 10x 8x25s x3linked
with #17: 12+4, 10+3, 8+2
17Shoulder press seated - DBs4x 3x 2x60s x3linked
with #16: 12+4, 10+3, 8+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley12x 10x 8x30s x3
20Biceps curl - Pulley12x 10x 8x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-07-30 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 8 - Piernas-80%12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 80%.
10x 8x 6x 4x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
10x 8x 6x 4x90s x4
15Bulgarian split squat, left - DBs, Box12x 10x 8x5s x3
16Bulgarian split squat, right - DBs, Box12x 10x 8x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+4, 12+3, 10+2
18Leg curl seated4x 3x 2x60s x3linked
with #17: 14+4, 12+3, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+4, 12+3, 10+2, 8+2
22Calf raise - Smith machine4x 3x 2x 2x60s x4linked
with #21: 14+4, 12+3, 10+2, 8+2
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-08-01 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 9 - Full Body-80%10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 80%.
10x 8x 6x 4x75s x4
13Bench press, neutral grip - DBs10x 8x 6x 4x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
10x 8x 6x 4x90s x4
15Row - Rings12x 10x 8x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3

2026-08-04 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 10 - Torso-85%12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 85%.
8x 7x 6x 4x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
10x 8x 6x 4x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
12x 10x 8x25s x3linked
with #14: 12+4, 10+3, 8+2
14Crossover - Pulley4x 3x 2x60s x3linked
with #13: 12+4, 10+3, 8+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
10x 8x 6x 4x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
12x 10x 8x25s x3linked
with #17: 12+4, 10+3, 8+2
17Shoulder press seated - DBs4x 3x 2x60s x3linked
with #16: 12+4, 10+3, 8+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley12x 10x 8x30s x3
20Biceps curl - Pulley12x 10x 8x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-08-06 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 11 - Piernas-85%12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 85%.
8x 7x 6x 4x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
10x 8x 6x 4x90s x4
15Bulgarian split squat, left - DBs, Box10x 8x 6x5s x3
16Bulgarian split squat, right - DBs, Box10x 8x 6x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+4, 12+3, 10+2
18Leg curl seated4x 3x 2x60s x3linked
with #17: 14+4, 12+3, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+4, 12+3, 10+2, 8+2
22Calf raise - Smith machine4x 3x 2x 2x60s x4linked
with #21: 14+4, 12+3, 10+2, 8+2
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-08-08 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 12 - Full Body-85%10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 85%.
8x 7x 6x 4x75s x4
13Bench press, neutral grip - DBs10x 8x 6x 4x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
10x 8x 6x 4x90s x4
15Row - Rings10x 8x 6x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3

2026-08-11 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 13 - Torso-90%12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 90%.
6x 5x 4x 3x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
8x 7x 6x 4x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
10x 8x 6x25s x3linked
with #14: 10+3, 8+2, 6+2
14Crossover - Pulley3x 2x 2x60s x3linked
with #13: 10+3, 8+2, 6+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
8x 7x 6x 4x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
10x 8x 6x25s x3linked
with #17: 10+3, 8+2, 6+2
17Shoulder press seated - DBs3x 2x 2x60s x3linked
with #16: 10+3, 8+2, 6+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley10x 8x 6x30s x3
20Biceps curl - Pulley10x 8x 6x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-08-13 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 14 - Piernas-90%12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 90%.
6x 5x 4x 3x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
8x 7x 6x 4x90s x4
15Bulgarian split squat, left - DBs, Box8x 7x 6x5s x3
16Bulgarian split squat, right - DBs, Box8x 7x 6x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+3, 12+2, 10+2
18Leg curl seated3x 2x 2x60s x3linked
with #17: 14+3, 12+2, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+3, 12+2, 10+2, 8+1
22Calf raise - Smith machine3x 2x 2x 1x60s x4linked
with #21: 14+3, 12+2, 10+2, 8+1
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-08-15 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 15 - Full Body-90%10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 90%.
6x 5x 4x 3x75s x4
13Bench press, neutral grip - DBs8x 7x 6x 4x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
8x 7x 6x 4x90s x4
15Row - Rings8x 7x 6x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3

2026-08-18 (Tuesday)

3 groups / 22 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACIÓN PARA TORSO - 1 superset9 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10
3Arms circles reverse10x 10x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10
4W-Pump10x 10x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10
5Bent-over YTWL5x 5x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10
6Thorical mobilisation overhead standing10x 10x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10
7Thorical mobilisation extensions seated10x 10x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10
8Spinal rotation standing10x 10x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10
9Back flexion extension HK-stance10x 10x10s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10
10Plank circles, alternated - FB10x 10x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9
1º Plan IA Javier Fernández - 16 - Torso-75% descarga tecnica12 exercises
#ExerciseReps / intensityRestLinkedMedia
11Chest press incline
Main torso press, 75% descarga tecnica. Deload: keep 2-3 reps in reserve and prioritize clean tempo.
12x 10x 8x 6x90s x4
12Lat pulldown narrow grip
Controlled scapular depression before pulling.
12x 10x 8x 6x90s x4
13Crossover - Pulley
Rest-pause pair: finish the main reps, rest 20-25s, then complete the linked reps.
12x 10x 8x25s x3linked
with #14: 12+3, 10+2, 8+2
14Crossover - Pulley3x 2x 2x60s x3linked
with #13: 12+3, 10+2, 8+2
15Row reverse grip - Pulley
Keep torso still and pull elbows behind the body.
12x 10x 8x 6x90s x4
16Shoulder press seated - DBs
Rest-pause pair with strict seated posture.
12x 10x 8x25s x3linked
with #17: 12+3, 10+2, 8+2
17Shoulder press seated - DBs3x 2x 2x60s x3linked
with #16: 12+3, 10+2, 8+2
18Lateral raise machine15x 12x 10x45s x3
19Triceps push down - Pulley12x 10x 8x30s x3
20Biceps curl - Pulley12x 10x 8x30s x3
21Pallof press, left - Pulley12x 12x 12x5s x3
22Pallof press, right - Pulley12x 12x 12x60s x3

2026-08-20 (Thursday)

3 groups / 24 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
PREPARACION PARA PIERNAS - 1 superset11 exercises
#ExerciseReps / intensityRestLinkedMedia
2Bird dog cross, alternated12x 12x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11, #12
3Side pivot, alternated - MRB12x 12x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11, #12
4Air squat - MRB12x 12x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11, #12
5Plank - FB12x 12x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11, #12
6Hip bridge rolling - FB12x 12x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11, #12
7Back flexion extension HK-stance12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11, #12
8Leg swing front back, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11, #12
9Leg swing front back, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11, #12
10Leg swing sideways, right12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11, #12
11Leg swing sideways, left12x 12x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #12
12Calf raise - FB12x 12x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10, #11
1º Plan IA Javier Fernández - 17 - Piernas-75% descarga tecnica12 exercises
#ExerciseReps / intensityRestLinkedMedia
13Leg press 45 degree - Plateloaded
Main lower-body press, 75% descarga tecnica. Deload: reduce load and make every rep identical.
12x 10x 8x 6x90s x4
14Hip thrust - Plateloaded
Pause briefly at lockout without overextending the lower back.
12x 10x 8x 6x90s x4
15Bulgarian split squat, left - DBs, Box12x 10x 8x5s x3
16Bulgarian split squat, right - DBs, Box12x 10x 8x60s x3
17Leg curl seated
Rest-pause pair for hamstrings.
14x 12x 10x20s x3linked
with #18: 14+3, 12+2, 10+2
18Leg curl seated3x 2x 2x60s x3linked
with #17: 14+3, 12+2, 10+2
19Leg extension, left - Plateloaded14x 12x 10x5s x3
20Leg extension, right - Plateloaded14x 12x 10x60s x3
21Calf raise - Smith machine
Rest-pause pair; full stretch at the bottom.
14x 12x 10x 8x20s x4linked
with #22: 14+3, 12+2, 10+2, 8+1
22Calf raise - Smith machine3x 2x 2x 1x60s x4linked
with #21: 14+3, 12+2, 10+2, 8+1
23Side plank elbow feet wide, left30s 30s 30s5s x3
24Side plank elbow feet wide, right30s 30s 30s60s x3

2026-08-22 (Saturday)

3 groups / 21 exercises
CARDIO 5 MIN - TIPO LIS - 11 exercises
#ExerciseReps / intensityRestLinkedMedia
1Cardio free
LIS warm-up. Keep it easy enough to breathe through the nose.
00:05:00-
FULL BODY PREPARACION - 1 superset10 exercises
#ExerciseReps / intensityRestLinkedMedia
2Neck mobilisation, all sides15x 15x5s x2superset
with #3, #4, #5, #6, #7, #8, #9, #10, #11
3Arm swing front-back standing20x 20x5s x2superset
with #2, #4, #5, #6, #7, #8, #9, #10, #11
4Thorical mobilisation rotating20x 20x5s x2superset
with #2, #3, #5, #6, #7, #8, #9, #10, #11
5Exorotation two arms standing20x 20x5s x2superset
with #2, #3, #4, #6, #7, #8, #9, #10, #11
6Back flexion extension HK-stance20x 20x5s x2superset
with #2, #3, #4, #5, #7, #8, #9, #10, #11
7Bird dog cross, alternated12x 12x5s x2superset
with #2, #3, #4, #5, #6, #8, #9, #10, #11
8Leg swing front back, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #9, #10, #11
9Leg swing front back, left15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #10, #11
10Leg swing sideways, right15x 15x5s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #11
11Leg swing sideways, left15x 15x60s x2superset
with #2, #3, #4, #5, #6, #7, #8, #9, #10
1º Plan IA Javier Fernández - 18 - Full Body-75% descarga tecnica10 exercises
#ExerciseReps / intensityRestLinkedMedia
12Goblet squat - DB
Full-body squat pattern, 75% descarga tecnica. Deload: work smoothly, stop well before technical failure.
12x 10x 8x 6x75s x4
13Bench press, neutral grip - DBs12x 10x 8x 6x75s x4
14Assisted standing pull up wide grip
Use assistance that keeps the prescribed reps strict.
12x 10x 8x 6x90s x4
15Row - Rings12x 10x 8x60s x3
16Lunge to shoulder press, alternated - DBs12x 10x 8x60s x3
17Hip thrust - FB15x 12x 10x60s x3
18Dipping, narrow, Captains chair10x 8x 6x60s x3
19Hammer curl two sides - DBs12x 10x 8x45s x3
20Wood chop high low, left - Pulley12x 12x 12x5s x3
21Wood chop high low, right - Pulley12x 12x 12x60s x3