Rutina

advanced
Abdul transformation routine
fullbody
1h 45min
1x10
Prone pull-ups
1x10
Dips
1x10
Assisted back lever pull-ups
1x10
Wide grip push-up
1x10
Diamond push-ups
1x10
Prone pull-ups
1x10
Dips
1x10
Assisted back lever pull-ups
1x10
Wide grip push-up
1x10
Diamond push-ups
2x10
Double lunge with burpee and pull-up
2x25 a cada lado
Lunges
2x20 a cada lado
Explosive bulgarian squat
1x8
Dips
1x8
Push-ups
1x7
Dips
1x7
Push-ups
1x6
Dips
1x6
Push-ups
1x5
Dips
1x5
Push-ups
1x4
Dips
1x4
Push-ups
1x3
Dips
1x3
Push-ups
1x2
Dips
1x2
Push-ups
1x1
Dips
1x1
Push-ups
1x8
Dips
1x8
Push-ups
1x7
Dips
1x7
Push-ups
1x6
Dips
1x6
Push-ups
1x5
Dips
1x5
Push-ups
1x4
Dips
1x4
Push-ups
1x3
Dips
1x3
Push-ups
1x2
Dips
1x2
Push-ups
1x1
Dips
1x1
Push-ups
1x5
Prone pull-ups
1x5
Push-ups
1x4
Prone pull-ups
1x4
Push-ups
1x3
Prone pull-ups
1x3
Push-ups
1x2
Prone pull-ups
1x2
Push-ups
1x1
Prone pull-ups
1x1
Push-ups
1x5
Prone pull-ups
1x5
Push-ups
1x4
Prone pull-ups
1x4
Push-ups
1x3
Prone pull-ups
1x3
Push-ups
1x2
Prone pull-ups
1x2
Push-ups
1x1
Prone pull-ups
1x1
Push-ups
2x20
Knee raises on dip bar
2x20 a cada lado
Spiderman plank
2x10
Knee raises on dip bar
2x10"
Isometric knee raises
2x20 a cada lado
Parallel bar knee twists
Tips sobre los tiempos de descanso
Una rutina diseñada para trabajar la fuerza en principiantes puede utilizarse para trabajar la resistencia de un avanzado disminuyendo los tiempos de descanso
Las rutinas de alta intensidad son más eficientes utilizando tiempos de descanso bajos (hasta 30”).
A mayor dificultad de entrenamiento, mayor el descanso que normalmente se requiere.
Aprende más
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