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  • Rutina Calistenia Mejorada 1.0 Hipertrofia

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    kevin
    32 views6 pages
    The document outlines a 5 week calisthenics training program with exercises done on Mondays, Tuesdays, Wednesdays, Thursdays, Fridays and Saturdays. Each day focuses on different body parts and skills like handstands, front levers, muscle ups, etc. The workouts progress over the weeks with more repetitions and advanced variations of the exercises. Rest is taken on the fifth week to conclude the full program cycle.

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    The document outlines a 5 week calisthenics training program with exercises done on Mondays, Tuesdays, Wednesdays, Thursdays, Fridays and Saturdays. Each day focuses on different body parts and skills like handstands, front levers, muscle ups, etc. The workouts progress over the weeks with more repetitions and advanced variations of the exercises. Rest is taken on the fifth week to conclude the full program cycle.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    32 views6 pages

    Rutina Calistenia Mejorada 1.0 Hipertrofia

    Uploaded by

    kevin
    The document outlines a 5 week calisthenics training program with exercises done on Mondays, Tuesdays, Wednesdays, Thursdays, Fridays and Saturdays. Each day focuses on different body parts and skills like handstands, front levers, muscle ups, etc. The workouts progress over the weeks with more repetitions and advanced variations of the exercises. Rest is taken on the fifth week to conclude the full program cycle.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    of 6

    SEMANA 1 Adaptación

    Lunes 10 Mayo martes 11 Mayo


    Handstand Frontlever
    4X10 Tiradas a Leanplache 4X6 Muscle up
    4x7 Seg Tuckplanche 4X10 seg frontlever una pierna
    4x5 tuckpushup 4x8 Icecreamaker
    4x5 L-sit a tuck 4X6 Tuckpullups
    4x25 Seg handstand 4X3 Dragonflag
    4x6 Handstand pushup 4x6 Tiradas a front lever
    4X8 Leanplanche pushups 4X10 Pullups Laterales (Lastre 6kg)
    4X10 Fondos en paralelas (lastre 6kg) 4X10 Pullups Pronas (lastre 6kg)
    SEMANA 2
    Lunes 17 Mayo martes 18 Mayo
    Handstand Frontlever
    4X11 Tiradas a Leanplache 4X7 Muscle up
    4x8 Seg Tuckplanche 4X15 seg frontlever una pierna
    4X30 Seg Leanplanche 4x9 Icecreamaker
    4x15 seg Ranita 4X7 Tuck peso muerto invertido
    4x30 Seg handstand 4X4 Dragonflag
    4x7 Handstand pushup 4X9 Pies a barra
    4X9 Leanplanche pushups 4X11 Pullups Laterales (Lastre 6kg)
    4X11 Fondos en paralelas (lastre 6kg) 4X11 Pullups Pronas (lastre 6kg)

    SEMANA 3
    Lunes 24 Mayo martes 25 Mayo
    Handstand Frontlever
    4X12 Tiradas a Leanplache 4X8 Muscle up
    4x9 Seg Tuckplanche 4X20 seg frontlever una pierna
    4x7 tuckpushup 4x10 Icecreamaker
    4x7 L-sit a tuck 4X8 Tuckpullups
    4x35 Seg handstand 4X5 Dragonflag
    4x8 Handstand pushup 4x8 Tiradas a front lever
    4X10 Leanplanche pushups 4X12 Pullups Laterales (Lastre 6kg)
    4X12 Fondos en paralelas (lastre 6kg) 4X12 Pullups Pronas (lastre 6kg)

    SEMANA 4
    Lunes 31 Mayo martes 1 Junio
    Handstand Frontlever
    4X13 Tiradas a Leanplache 4X9 Muscle up
    4x10 Seg Tuckplanche 4X25 seg frontlever una pierna
    4X40 Seg Leanplanche 4x11 Icecreamaker
    4x25 seg Ranita 4X9 Tuck peso muerto invertido
    4x40 Seg handstand 4X6 Dragonflag
    4x9 Handstand pushup 4X11 Pies a barra
    4X11 Leanplanche pushups 4X13 Pullups Laterales (Lastre 6kg)
    4X13 Fondos en paralelas (lastre 6kg) 4X13 Pullups Pronas (lastre 6kg)

    SEMANA 5 Descarga
    Lunes 3 mayo martes 4 mayo
    Handstand Frontlever
    4X11 Tiradas a Leanplache 4X7 Muscle up
    4x8 Seg Tuckplanche 4X15 seg frontlever una pierna
    4x6 tuckpushup 4x9 Icecreamaker
    4x6 L-sit a tuck 4X7 Tuckpullups
    4x30 Seg handstand 4X4 Dragonflag
    4x7 Handstand pushup 4x7 Tiradas a front lever
    4X9 Leanplanche pushups 4X11 Pullups Laterales (Lastre 6kg)
    4X11 Fondos en paralelas (lastre 6kg) 4X11 Pullups Pronas (lastre 6kg)
    miercoles 12 Mayo jueves 13 Mayo
    Pierna Handstand
    4X12 Sentadillas 4X10 Tiradas a Leanplache
    4X12 Sentadillas Laterales 4x7 Seg Tuckplanche
    4X12 Zancadas Alterna 4x5 tuckpushup
    4x12 Step up Alterno 4x5 L-sit a tuck
    4x12 Sentadilla Búlgara 4x25 Seg handstand
    4x12 Peso Muerto 4x6 Handstand pushup
    4x12 Gemelos 4X8 Leanplanche pushups
    4x12 Gemelo a una Pierna 4X10 Fondos en paralelas (lastre 6kg)

    miercoles 19 Mayo jueves 20 Mayo


    Pierna Handstand
    4X13 Sentadillas 4X11 Tiradas a Leanplache
    4X13 Sentadillas Laterales 4x8 Seg Tuckplanche
    4X13 Zancadas Alterna 4X30 Seg Leanplanche
    4x13 Step up Alterno 4x15 seg Ranita
    4x13 Sentadilla Búlgara 4x30 Seg handstand
    4x13 Peso Muerto 4X9 Leanplanche pushups
    4x13 Gemelos 3xFallo Handstand pushup
    4x13 Gemelo a una Pierna 4XFallo Fondos en paralelas (lastre 6kg)

    miercoles 26 Mayo jueves 27 Mayo


    Pierna Handstand
    4X14 Sentadillas 4X12 Tiradas a Leanplache
    4X14 Sentadillas Laterales 4x9 Seg Tuckplanche
    4X14 Zancadas Alterna 4x7 tuckpushup
    4x14 Step up Alterno 4x7 L-sit a tuck
    4x14 Sentadilla Búlgara 4x35 Seg handstand
    4x14 Peso Muerto 4x8 Handstand pushup
    4x14 Gemelos 4X10 Leanplanche pushups
    4x14 Gemelo a una Pierna 4X12 Fondos en paralelas (lastre 6kg)

    miercoles 2 Junio jueves 3 Junio


    Pierna Handstand
    4X15 Sentadillas 4X13 Tiradas a Leanplache
    4X15 Sentadillas Laterales 4x10 Seg Tuckplanche
    4X15 Zancadas Alterna 4X40 Seg Leanplanche
    4x15 Step up Alterno 4x25 seg Ranita
    4x15 Sentadilla Búlgara 4x40 Seg handstand
    4x15 Peso Muerto 4X11 Leanplanche pushups
    4x15 Gemelos 3xFallo Handstand pushup
    4x15 Gemelo a una Pierna 4Xfallo Fondos en paralelas (lastre 6kg)

    miercoles 5 mayo jueves 6 mayo


    Pierna Handstand
    4X13 Sentadillas 4X11 Tiradas a Leanplache
    4X13 Sentadillas Laterales 4x8 Seg Tuckplanche
    4X13 Zancadas Alterna 4x6 tuckpushup
    4x13 Step up Alterno 4x6 L-sit a tuck
    4x13 Sentadilla Búlgara 4x30 Seg handstand
    4x13 Peso Muerto 4x7 Handstand pushup
    4x13 Gemelos 4X9 Leanplanche pushups
    4x13 Gemelo a una Pierna 4X11 Fondos en paralelas (lastre 6kg)
    Viernes 14 Mayo sabado 15 Mayo
    Frontlever Pierna
    4X6 Muscle up 4X12 Sentadillas
    4X10 seg frtonlever una pierna 4X12 Sentadillas Laterales
    4x8 Icecreamaker 4X12 Zancadas Alterna
    4X6 Tuckpullups 4x12 Step up Alterno
    4X3 Dragonflag 4x12 Sentadilla Búlgara
    4x6 Tiradas a front lever 4x12 Peso Muerto
    4X10 Pullups Laterales (Lastre 6kg) 4x12 Gemelos
    4X9 Pullups Pronas (lastre 6kg) 4x12 Gemelo a una Pierna

    Viernes 21 Mayo sabado 22 Mayo


    Frontlever Pierna
    4X7 Muscle up 4X13 Sentadillas
    4X15 seg frontlever una pierna 4X13 Sentadillas Laterales
    4x9 Icecreamaker 4X13 Zancadas Alterna
    4X7 Tuck peso muerto invertido 4x13 Step up Alterno
    4X4 Dragonflag 4x13 Sentadilla Búlgara
    4X11 Pullups Laterales (Lastre 6kg) 4x13 Gemelo a una Pierna
    4XFallo Rodillas al pecho 4xFallo Gemelos
    4XFallo Pullups Pronas (lastre 6kg) 4xFallo Peso Muerto

    Viernes 28 Mayo sabado 29 Mayo


    Frontlever Pierna
    4X8 Muscle up 4X14 Sentadillas
    4X20 seg frontlever una pierna 4X14 Sentadillas Laterales
    4x10 Icecreamaker 4X14 Zancadas Alterna
    4X8 Tuckpullups 4x14 Step up Alterno
    4X5 Dragonflag 4x14 Sentadilla Búlgara
    4x8 Tiradas a front lever 4x14 Peso Muerto
    4X12 Pullups Laterales (Lastre 6kg) 4x14 Gemelos
    4X12 Pullups Pronas (lastre 6kg) 4x14 Gemelo a una Pierna

    Viernes 4 Junio sabado 5 Junio


    Frontlever Pierna
    4X9 Muscle up 4X15 Sentadillas
    4X25 seg frontlever una pierna 4X15 Sentadillas Laterales
    4x11 Icecreamaker 4X15 Zancadas Alterna
    4X9 Tuck peso muerto invertido 4x15 Step up Alterno
    4X6 Dragonflag 4x15 Sentadilla Búlgara
    4X13 Pullups Laterales (Lastre 6kg) 4x15 Gemelo a una Pierna
    4XFallo Rodillas al pecho 4xFallo Gemelos
    4XFallo Pullups Pronas (lastre 6kg) 4xFallo Peso Muerto

    Viernes 7 mayo sabado 8 mayo


    Frontlever Pierna
    4X7 Muscle up 4X13 Sentadillas
    4X15 seg frontlever una pierna 4X13 Sentadillas Laterales
    4x9 Icecreamaker 4X13 Zancadas Alterna
    4X7 Tuckpullups 4x13 Step up Alterno
    4X4 Dragonflag 4x13 Sentadilla Búlgara
    4x7 Tiradas a front lever 4x13 Peso Muerto
    4X11 Pullups Laterales (Lastre 6kg) 4x13 Gemelos
    4X11 Pullups Pronas (lastre 6kg) 4x13 Gemelo a una Pierna

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