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    Rutina 2

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    Andrés Vera C
    This document contains a workout routine split into different days targeting different muscle groups. The first day, back and biceps, includes exercises like chin ups, pull ups, and grid pull ups. The second day, chest and triceps, focuses on push exercises like ring dips, push ups, and tricep exercises. The third day works shoulders with exercises like handstand push ups and pike push ups. The fourth day works both biceps and triceps with chin ups, dips, and other pulling and pushing motions.

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    Rutina 2

    Uploaded by

    Andrés Vera C
    5 views1 page
    This document contains a workout routine split into different days targeting different muscle groups. The first day, back and biceps, includes exercises like chin ups, pull ups, and grid pull ups. The second day, chest and triceps, focuses on push exercises like ring dips, push ups, and tricep exercises. The third day works shoulders with exercises like handstand push ups and pike push ups. The fourth day works both biceps and triceps with chin ups, dips, and other pulling and pushing motions.

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    Original Title

    RUTINA 2

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    This document contains a workout routine split into different days targeting different muscle groups. The first day, back and biceps, includes exercises like chin ups, pull ups, and grid pull ups. The second day, chest and triceps, focuses on push exercises like ring dips, push ups, and tricep exercises. The third day works shoulders with exercises like handstand push ups and pike push ups. The fourth day works both biceps and triceps with chin ups, dips, and other pulling and pushing motions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    5 views1 page

    Rutina 2

    Uploaded by

    Andrés Vera C
    This document contains a workout routine split into different days targeting different muscle groups. The first day, back and biceps, includes exercises like chin ups, pull ups, and grid pull ups. The second day, chest and triceps, focuses on push exercises like ring dips, push ups, and tricep exercises. The third day works shoulders with exercises like handstand push ups and pike push ups. The fourth day works both biceps and triceps with chin ups, dips, and other pulling and pushing motions.

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    of 1

    BACK & BICEPS CHEST & TRICEPS

    3X10CHIN UPS + 10 HOLD + 10 HOLD 50 RING DIPS


    3X5 NEGATIVE CHIN UPS 50 RING DIPS
    3X10CLOSE GRID PULL UPS 3X10 CLOSE PUSH UPS DECLINE
    3X10PULL UPS + 10 HOLD + 10 HOLD 2X10 SLOW CLOSE PUSH DECLINE
    6X2 PULL UPS + 5 HOLD 3X10-10-20
    3X10PHORME PULL UPS DIMOND-SIDETOSIDE-INCLINE
    4X5 CLOSE A PULL UPS 3X5-5-5-6
    WIDE A PULL UPS DIMOND-REGULAR-WIDE-ARCHER
    CLOSE A CHIN UPS
    WIDE A CHIN UPS
    MAX CHIN UPS
    CLOSE PULL UPS
    HOLD

    SHOULDERS
    4x5 HSPU
    3x MAX HS HOLD
    3X10 DEEP PIKE PUSH UPS
    3X10 DECLINE PIKE PUSH UPS
    3X10 PSEUDO PUSH UPS
    2X10 PIKE PUSH UPS O KETTBELL
    3X5 WALK WALL

    BI/TRICEPS
    3X10 CLOSE GRIP CHIN UPS
    3X5-5-10 ONE ARM A PULL UPS + A.
    CHIN UPS
    2X8-10 WIDE GRIP CHIN UPS
    3X5 NEGATIVE CHIN UPS
    3X8-10 CLOSE GRIP PULL UPS
    3X10 DIPS + DIPS PIERNAS UP
    3X10 KRUSTTLER
    3X10 TIGER PUSH UPS + DIMOND PUSH
    UPS
    MAX DIPS

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