Rutina Enfocada a ganar masa muscular calistenia.

[Chinup53]

Buenas a todos. Quería compartir con vosotros una rutina con peso corporal en divisiones musculares dedicadas a principalmente a ganar masa muscular. Vamos a ver que se utilizan muchos los tempos fase excentrica y concentrica de cada ejercicio. Este rutina es de Raizo, un usuario de Madbarz y todo el mérito es suyo, yo básicamente quiero compartirlo con vosotros y ampliar el material en este foro.

Monday - Chest & Triceps

- 3-4 sets - diamond pushups (10 to 18) - 40X1
- 3-4 sets - dips (8 to 15)- 30X1
- 3 minute test - wide pushups (as much as you can) - 31X1
- 2-3 sets - chair dips (12 to 15) - 3021
- Burnout:
--> 1 set - clap pushups (as much as you can) - as fast as you can
--> 1 set - dips (as much as you can do) - regular tempo

Tuesday - Back & Shoulders

- 2-4 sets - regular pull-ups (5 to 12) - 40X2
- 3 sets - handstand hold (45s to 60s)
- 3 sets - commando pull-ups (8 to 12) - 20X0
- 3-4 sets - pike pushups/elevated pike pushups (12 to 18) - 21X1
- 2 sets - wide pull-ups (5 to 12) - 30X1
- Burnout:
--> 1 set - handstand pushups (as much as you can) - 20X1
--> 1 set - pull-ups (as much as you can) - regular tempo

Wednesday - Legs

- 3-4 sets - jumping squats (10 to 20) - as fast as you can
- 3-4 sets - single leg box squats (7 to 12) - 31X1
- 4-5 sets - calf raises (12 to 15) - 4141
- 3-4 sets - lunges (8 to 12) - 3231
- 2-3 sets - glute ham raise hinge (5 to 12) - 30X1
- Burnout:
--> 1-2 sets - squats (as much as you can) - 10X0
--> 1 set - horse stand hold (as much as you can)

Thursday - Biceps & Triceps

- 3-4 sets - chin-ups (3 to 9) - 51X5
- 3-4 sets - dips (8 to 12) - 31X1
- 3 sets - chin-up rows (8 to 12) - 3021
- 3 sets - tiger bend floor pushups - (4 to 10) - 21X0
- 3 minute test - head bangers chin-up grip (as much as you can) - regular tempo
- 3 minute test - diamond pushups (as much s you can) - regular tempo
- Burnout:
--> 1-2 sets - chair dips (12 to 15) - 40X2
--> 1-2 sets - close chin-ups (5 to 10) - 20X1

Friday - Move Hunts

Saturday - Full Body

- 3 minute test - squats (as much as you can) - as fast as you can
- 3 minute test - decline pushups (as much as you can do - 21X1
- 2-3 sets - pull-ups (8 to 12) - 31X1
- 2-3 sets - lunges (8 to 12) - 3231
- 2-3 sets - handstand hold (45s to 60s)
- 3 sets - plank hold (45s to 90s)

Sunday - Rest Day

Core work --> Monday / Wednesday / Friday

- 3-4 sets - knee raises - 21X0
- 3-4 sets - leg raises - 21X0
- 3-4 sets - knee raises side to side - 21X0
- Burnout:
--> 1-2 sets - L-sit (as much as you can)