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.

 

Routine #56 Chest

 

6 Super man push ups;

8 Planche push ups;

4 One arm push ups (each side);

5 Diamond to wide push ups;

10 Ground assisted handstand push ups;

Descansa 1 minuto;

6 Explosive reaction push ups;

6 Archer push ups;

4-6 Romanian push ups;

Descansa 1 minuto;

8 Clap push ups;

8-10 Tricep extensions;

8 Skydiver push ups.

 

Routine #55 Back & Biceps

 

5-6 Archer chin ups 3 séries;

15-20 s eccentric OAC 3 séries;

6-10 L-sit chin ups 3 séries.

 

 

Routine #54 Legs

Routine #53 Core

30 Sec mountain climbers;

15 Double crunches;

30 Sec mountain climbers;

15 Double tap twist crunch;

30 Sec mountain climbers;

15 Double tap twist crunch opposite side;

30 Sec mountain climbers;

15 Sceated knee tucks;

30 Sec mountain climbers;

100 Flutter kicks;

30 Sec mountain climbers;

30 Sec crunch hold.

   

 

  

 

 

 

Routine #52 Shoulders

 

4-6 Handstand push ups 3 séries;

Max handstand hold;

8-10 Decline pike push ups 3 séries;

5-6 Tuck planche push ups;

8-10 Pseudo push ups 3 séries;

 

Routine #51 Chest

 10 Diamond push ups + 10 regular push ups + 10 wide push ups + 10 archer push ups;

Descansa 30 sec;

20 Diamond push ups + minimo de descanso + 20 regular push ups + minimo de descanso + 20 wide push ups + minimo de descanso + 20 spartan push ups + minimo de descanso + 20 decline push ups + minimo de descanso + 20 incline push ups.

 

Routine #50 Back & Biceps

 

8-10 Explosive pull ups 3 séries;

10-20 Australian chin ups 3 séries;

8-12 Regular chin ups 3 séries;

8-12 Wide chin ups 3 séries;

8-12 Close grip chin ups 3 séries;

 

Street Workout Freestyle WORLD CHAMPIONSHIP 2015 - Official Highlights

 

 

Ajuda

 

Pessoal gostava de vos pedir para partilharem o meu canal vou deixar o link do meu canal aqui em baixo espero o vosso sub :D

https://www.youtube.com/channel/UCUXzduhiIEWSf0NqgbthKUg 

CHAMPIONSHIP STREET WORKOUT BETHUNE 2015 

 

 

STREET WORKOUT World Cup Stage Stuttgart 2015

 

 

Street Workout - Tutorial One arm Pull up 

 

 

Treino Intermedio avaçado

 

 

Routine #49 Legs

 

10 Pistol squats 3 séries;

10 One leg raises 3 séries;

10 Hamstring bridge 3 séries;

10 Raised hamstring bridge 3 séries;

10 One leg hamstring bridge 3 séries;

10 Raised one leg hamstring bridge 3 séries;

  

10 High steps 3 séries;

10 Jumping squats 3 séries;

20 Lunges 3 séries.

 

Routine #48 Abdominais

 

15 Leg raises on bar 3 séries;

20 Crunches 3 séries;

30 Sec planche;

15 Knee raises on bar 3 séries;

15 Leg raises 3 séries;

20 Bicycles 3 séries;

20 Windshield wipers 3 séries;

10 V sits ups 3 séries;

30 Sec leg hold.

 

Routine #47 Shoulders

 

10-15 Pike push ups 3 séries;

6 Dipping push ups 3 séries;

8 Tuck planche push ups 3 séries;

6 Planche push ups;

8 Sec pulsating Delt Pyramid;

12 Assisted handstand clap push ups 3 séries;

5 Alterning assisted handstand push ups 3 séries.

 

Routine #46 Chest

 

20 Incline push ups 3 séries, descansa 20 segundos;

20 push ups 3 séries descansa 20 segundos;

10 clap push ups 3 séries, descansa 20 segundos;

10 Shutlle push ups 3 séries, descansa 20 segundos;

10 Diamond push ups 3 séries,descansa 20 segundos;

20 Wide push ups 3 séries,descansa 20 segundos.

Routine #45 Back

Max wide pull ups 3 séries;

Max wide chin ups 3 séries;

Max hold + max pull ups;

3 Close grip muscle ups;