Routine #18 Core

6-10 Parallel bar l-sit raises 3 séries;

5-7 Hanging sides abs knee ups(each side)3 séries;

12 Atomic sit ups 4 séries;

4-6 Side crunches(each side)3 séries;

Max hollow back hold.

Routine #17 Chest

10 Regular push ups 5 séries;

10 Diamond push ups 5 séries;

10 Wide push ups 5 séries;

8-12 Straight bar dips 3 séries;

30 Australian pull ups 3 séries;

Max regular push ups + max hold + max wide push ups.

Routine #16 Melhoramento dos pull ups e dos Chin ups

Para melhorar os pull ups, tens de fazer vários pull ups seguidos mas variando, podem fazer 2-3 etc wide pull ups e depois sem sair da barra mudam para as regular pull ups e depois as close pull ups.

Para melhorar os chin ups têm de fazer como nos pull ups.

Só podem parar quando os vossos braços não conseguirem fazer mais.

E este treino serve para fazerem os pull ups e os chin ups mais explusivos.

Routine #15 Chest

10 Wide push ups;

12 Decline push ups;

8 Incline push ups;

10 Sec wide push ups hold.

Routine #14 Core/Abs

3-6 Dragonflies 3 séries;

8-12 Lying windshield wipers 3 séries;

Max hanging knee raises 3 séries;

Max partner leg raises 3 séries;

Max heel touches;

Max side plank;

Max crunches(not situp);

5-10 Headstand leg raises 3 séries;

Lower back extensions max hold 3 séries;

Routine #13 legs

6-10 Stand up squats 3 séries;

3 Box jumps + one leg squats;

10 Box jumps (low) 4 séries;

8-15 Weighted lunges 4 séries;

Max squats + wall sit.

Routine #12 Chest/Triceps (push)

2x1 Muscle ups + 3 straight bar dips 3 séries;

4-6 Aztec push ups 3 séries;

5-8 One arm push ups 3 séries;

6-8 Archer push ups 3 séries;

Max incline/ decline regular push ups + dip hold;

Routine #11 Triceps/Shoulders

Max frogstand to handstand (free standing or wall assisted) 3 séries;

4-6 X-tricep extensions 3 séries;

6-10 Tiger bend push ups 3 séries;

Max diamond push ups.

Routine #10 Back/Biceps

Max one arm holds each arm 2 séries;

3 Muscle ups variations 3 séries;

8-15 Regular pull ups 3 séries;

4-6 Typewriter pull ups 3 séries;

6-12 Behind the head pull ups 3 séries;

8-15 Wide pull ups 3 séries;

Max wide grip pull ups + max grip switches.

THX AOS 268 VIEWS

Routine #9 Biceps

6-12 L-sit pull ups 3 séries;

4-6 Assited one arm pull up(each arm)3 séries;

6-10 Head bangers 4 séries;

8-12 Pull ups + 8-12 australians;

Max wide hold.

Routine #8 Chest

6-12 Straight bar dips 3 séries;

6-12 Explosive dips 3 séries;

5-8 Back clap push ups 3 séries;

4-6 Archer push ups 3 séries;

6-8 Crucifix push ups 3 séries;

Max out with wide push ups + wide hold + max wide push ups;

Routine #7 Core

8 Hanging leg raises;

20 Knee ups;

10 Second hold;

8 Side raises (each side);

25 Heel touches (each side);

Max crunches (NOT sit ups);

Max side plank (each side);

Max plank;

15 Lower back extensions;

10 Lower back leg extensions.

Routine #6 Back/Biceps

Max wide pull ups 3 séries;

Max close pull ups 3 séries;

Max regular pull ups 3 séries;

Max wide pull ups + max hold;

Max wide chin ups 3 séries;

Max close chin ups 3 séries;

Max regular chin ups 3 séries;

Max wide chin ups + max hold.

Routine #5 Chest

Max dips + max push ups;

Max close push ups + max regular push ups;

Max close push ups + max regular push ups + max push ups.

Routine #5 Shoulders

Max hold tucked planche 4 séries;

8-12 Pseudo push ups 4 séries;

6-10 Pike push ups 4 séries;

Max handstand hold (use wall suport depending on your level.

Routine #4 legs

3-6 Pistol squats (each leg) 4 séries;

8-15 Lunges (each side) 4 séries;

30-60 Deep squats 4 séries;

Max squats + max wall sit;

One leg calve raises (decreasing reps) 10 séries;

Routine #3 Back/Biceps/Chest

50 Pull ups;

50 Chin ups;

50 Dips;

50 Push ups;

Pirâmide de 10 push ups.

Routine #2 Chest

6-12 Dips 3 séries;

6-12 Elevated push ups 3 séries;

8-15 Wide push ups 3 séries;

8-15 Diamond push ups 3 séries;

8-15 Regular push ups 3 séries;

Max regular push ups + wide hold + max regular push ups com mãos fechadas.

Routine #1 Back/Biceps

3 Muscle ups;

8-15 Wide grip pull ups 3 séries;

8-15 Close grip pull ups 3 séries;

8-15 Regular grip pull ups;

8-15 regular pull ups + max wide hold.

Como fazer um Muscle up

Para fazerem um muscle up vão ter de conseguir fazer pull ups e explosive pull ups, e ao subir tens de fazer um balanço de uma mola e depois rodar os pulsos e os braços ao mesmo tempo.

https://www.youtube.com/watch?v=kM52GngKO3U

Como começar a treinar

Para começar a treinar tens de pedir ajuda, porque para realizarem os exercícios vão ter de vos ajudar a subir.

 

Para vos motivar e para vos mostrar como ficou o rapaz eu quero vejam o link aqui a baixo para vocês verem um video de motivação:

https://www.youtube.com/watch?v=YrbptWCTblE

Street Workout

Eu criei este blog para vos motivar a fazer o que faço e que gostem de praticar estes tipos de exercicios que vou partilhar.