Routine #63 Back

10-20 Wide pull ups 2 séries;

10-20 Regular pull ups 3 séries;

Max regular pull ups;

30 Australian close grip pull ups 4 séries;

30 Australian wide pull ups + Max hold 4 séries;

3-5 Close grip expluse pull ups + Max hold 3 séries;

10 Behind back australian pull ups + Max hold 3 séries;

6-8 Phorm pull ups 3 séries;

 

Routine #62 Shoulders

 

8-10 Pseudo planche push ups;

8-10 Pike push ups;

5 Handstand push ups;

5 Full Rom handstand push ups;

8-10 Tucked planche push ups;

5 Tucked planche handstand press;

Planche lean;

Assisted victorian;

Reverse planche lean;

6 Korean dips;

10 Wide bodyrows;

10 T Deltoid Raise.

  

Routine #61 Chest

3-10 Bulgarian dips;

3-10 Flies;

4-9 Straight bar dips;

3-15 Decline push ups;

Max flys position.

 

 

 

Routine #60 Biceps & Triceps

 

15 Chin ups;

15 Dips;

15 Australian chin ups;

10 Extended tricep;

15 Pull ups;

40 Bench tricep.

No video vai estar a mostrar como fazer os exercicios, mas nos chin ups, australian chin ups e nos pull ups têm de descer o braço todo.

 

 

 

Routine #59 Legs

 

One leg squat jump w/ knee raise 8-12 em 4 séries;

One leg wall sit w/knee raise 30 sec em 4 séries;

Forward lunge w/ glute kickback 12-20 4 séries;

Kneeling jump 4-6;

One leg glute bridge w/ knee extension 30 sec em 4 séries;

Squats 4-5 min.

 

 

Routine #58 Core

 

5 Front lever swings;

5 L-sit in and out;

5 Dragon flies;

5 Leg raises;

1 Min plank;

5 Hanging oblique raises;

35 Crunches.

 

Routine #57 Shoulders

 

Free handstand push ups;

Handstand push ups (balance support);

Hanging horizontal high rows;

Leaning free HSPUs.