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;

Routine #44 Front lever Toturial

Routine #43 Back lever Toturial

 

 

Routine #42 Legs

4-5 Pistols squats(each leg) 3 séries;

3-10 Squats 4 séries;

Max squats;

3-10 Lunges 3 séries;

Max jumping lunges;

2-40 Jumping squats 2 séries;

4-8 Box jumps 10 séries;

5-20 Calf raises 3 séries.

Routine #41 Back & Biceps & Chest

Max pull ups;

Max dips;

Max push ups;

Fazer isto até não conseguires fazer mais.

Torneio FreeStyle #2

Routine #40 Full Body

Max chin ups;

Max australian pull ups;

5-10 Dips;

Max knee ups;

Max squats;

Max handstand hold

Max pull ups.

 Torneio de Freestyle

Routine #39 Upper Body

4-5 Pull ups + Max hold;

4-5 Chin ups + Max hold;

2-5 Muscle ups;

Dips nas paralelas em pirâmide a começar no 10 e acaba no 1;

45 Straight bar dips;

50 Incline push ups;

50 Regular push ups;

Routine #38 Chest

Warm ups 30-50 push ups;

6-10 Dips 3 séries;

Max dips;

10-15 Decline close push ups 5 séries;

10-20 Straight bar dips 4 séries;

10-10-10-10 Diamond, neutral, wide e archer push ups;

10-20 Fast incline push ups 3 séries;

10-15 Deep push ups 3 séries;

1 Muscle ups + 5 dips 5 séries.

Routine #37 Back&Biceps

10 Chin ups + 10 sec hold + 10 sec hold 3 séries;

3-5 Negative chin ups 3 séries;

5-10 Close grip pull ups 3 séries;

3-10 Pull ups + 10 sec hold + 10 sec hold;

2 Pull ups - 5 sec hold + 2 pull ups - 5 sec hold, fazer 5 séries;

10 Phorm pull ups 3 séries;

5 Close grip pull ups + 5 Close grip chin ups + 10 Sec hold, fazer 5 séries;

Max australian pull ups.

Ve o resto no video que está aqui em baixo:

Routine #36 Shoulders

10 Pseudo push ups 3 séries;

10 Pike push ups 3 séries;

Handstand hold;

10 Shoulder step ups 3 séries;

Routine #35 Chest

10 Archer push ups 3 séries;

15 Regular push ups 3 séries;

15 Diamond push ups 3 séries;

15 Wide push ups 3 séries;

10 Clap push ups 3 séries.

Routine barbrothers

Rounes #34 Legs

15 Alternating leg push ups 3 séries;

15 Clap push ups 3 séries;

3-5 Sec ups-down push ups 3 séries;

15 Side-to-side push ups 3 séries;

10 Chest tap push ups 3 séries;

Routine #33 Chest

15 Regular push ups 3 séries;

15 Wide push ups 3 séries;

15 Diamond push ups 3 séries;

15 Icline push ups 3 séries;

15 Decline push ups 3 séries;

Routine #32

Routine #31 Toturial para o Muscle up

Routine #30 Back&Biceps&Chest

3 Muscle ups;

10 Wide pull ups;

10 Dips;

Max handstand hold;

10 Close pull ups;

10 Regular pull ups.

Fazer isto até nao terem mais força.

Agradecimentos

Obrigado por tudo até chegar aos 591 views gostei muito de fazer este blog e tentarei meter mais exercicios mas nao sei se vou poder continuar porque ja nao tou a encontrar muitos videos com exercicios mas sempre ke descubra alguma nova rotina meto.

Obrigado por tudo :D

Brincadeiras na barra xD Muscle up

Routine #29 Como começar a treinar

Variations pull ups;

Variations chin ups;

Variations australian pull ups;

Negatives pull ups 3 séries;

Negative chin ups 3 séries;

Jumping pull ups 3 séries.

Routine #28 Lowerbody

25 Squats;

30 Sec squat 90 degree hold;

30 Lunges;

16 Jump lunges;

30 Sec wall-sit.

Routine #27 Shoulders

15 Pike push ups;

20 Sec handstand hold;

6 Handstand push ups;

6 Tucked planche dips;

10 Sec lean forward dip hold.

Routine #26 Upperbody

6 Muscle ups;

15 Diamond push ups;

14 Regular dips;

15 Bench dips.

Routine #25 Back/Biceps

12 Wide pull ups;

4 Hold 5 Sec on top close chin ups;

10 Regular pull ups;

8 Close grip pull ups;

20 Sec 90 degree wide pull up hold.

Routine #24 Chest

10 Clap push ups;

16 Diamond push ups;

8 Slow push ups;

12 Decline push ups;

15 Sec 90 degree wide push ups hold.

Routine #23 Chest

10-15 Dips 3 séries;

6-10 Clap push ups 3 séries;

10-15 Regular push ups 3 séries;

Max variations push ups 3 séries;

10-15 Diamond push ups 3 séries;

5 One arm push up 3 séries.

Aqui está um video a ele a fazer alguns destes exercícios e também outros como handstand, muscle up.

Routine #22 Chest/Back/Legs

7 Muscle ups;

25 Dips;

10 Wide pull ups;

25 Push ups;

10 Leg raises;

7 Muscle ups.

Routine #21 Chest

15 Push ups(warm up) 3 séries;

15 Walk-Out push ups 3 séries;

15 Push ups knee elbow touches 3 séries;

15 Tiger Bend push ups 3 séries;

15 Dips 3 séries;

15 Full body dips 3 séries;

15 Wide/inner/wide/inner/wide push ups;

15 Backward dips on ledge 3 séries.

Routine #20 Chest 15 minutos em casa

Max regular push ups 3 séries;

Dips em 2 cadeiras 3 séries;

Max wide push ups 3 séries;

Max diamond push ups 3 séries.

Routine #19 Legs

6-12 Gluteham raises(each leg) 4 séries;

4-10 calve raise pistol squats 3 séries;

8-14 Jumping squats 3 séries;

10-15 Leaning one leg Calve raises 4 séries;

Max jumping squats.