Hola, muy buenas a todos, amigos de Liketu y Hcalisthenics.
Esta vez hice una rutina de nivel intermedio para pecho, donde también incluimos un poco de abdomen y, en mi caso, en compañía de mi amigo @edusw hicimos un pequeño trote de 8 minutos para calentar y empezar con un poco de dinámicos antes de empezar el entrenamiento.
La rutina fue la siguiente:
| Ejercicio | series | repeticiones |
|---|---|---|
| Flexiones declinadas | 4 | 20 |
| Flexiones pseudo declinadas | 4 | 12 |
| Flexiones asistidas a una mano | 4 | 5 |
| Flexiones en diamante | 4 | 15 |
| Elevaciones de piernas | 4 | 10 |
👉ENGLISH POST👈
Hey everyone, friends of Liketu and Hcalisthenics!
Today I've got an intermediate chest workout for you that's sure to get your heart rate up. We've also included some core work, and my buddy @edusw and I started with an 8-minute jog to warm up and some dynamic stretches.
Here's the workout:
| Exercise | Sets | Reps |
|---|---|---|
| Decline push-ups | 4 | 20 |
| Pseudo decline push-ups | 4 | 12 |
| One-arm assisted push-ups | 4 | 5 per arm |
| Diamond push-ups | 4 | 15 |
| Leg raises | 4 | 10 |
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TIKTOK
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