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
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