Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I want to share with you a shoulder and chest routine which is based on basic planche exercises and some chest exercises to strengthen and gain pushing strength. For those who want to improve the strength you can add these exercises to your routines, it will help you to complement the strength you need to continue improving in your thrust.💪🏼
INTRODUCCIÓN - INTRODUCTION
Esta rutina esta compuesta por 5 ejercicios de hombro y 2 de pecho, los cuales también les harán ganar hipertrofia debido a la sobrecarga que les estaremos dando. Si bien pongo cierta cantidad de repeticiones, pueden hacer más siempre y cuando no les comprometa la postura de los ejercicios.💪🏼
This routine is composed of 5 shoulders exercises and 2 chest exercises, which will also make you gain hypertrophy due to the overload we will be giving you. Although I put a certain amount of repetitions, you can do more as long as you do not compromise the posture of the exercises.💪🏼
Ejercicio 1:
3 Segundos de lean planche + 5 segundos de tuck planche x4 series.
Ejercicio 2:
Flexiones de lean planche - 4 repeticiones x4 series.
Ejercicio 3:
De l-sit a tuck - 3 repeticiones x4 series.
Ejercicio 4:
Tuck planche avanzada asistido - máximo aguante x4 series.
Ejercicio 5:
Flexiones de pica - 10 repeticiones x4 series.
Ejercicio 6:
Fondos con liga - 10 repeticiones x4 series.
Ejercicio 7:
Flexiones con liga - 10 repeticiones x4 series.
Exercise 1:
3 seconds of lean planche + 5 seconds of tuck planche x4 sets.
Exercise 2:
Lean planche push-ups - 4 repetitions x4 sets.
Exercise 3:
From l-sit to tuck - 3 repetitions x4 sets.
Exercise 4:
Advanced assisted tuck planche - maximum endurance x4 sets.
Exercise 5:
Pike push-ups - 10 repetitions x4 sets.
Exercise 6:
Dips with league - 10 repetitions x4 sets.
Exercise 7:
Push-ups with league - 10 repetitions x4 sets.
Bueno compañeros, está fue toda mi rutina que les comparto hoy, es una rutina un poco difícil ya que son ejercicios de fuerza pero también requieren tener resistencia para poder aguantar todas las series de básicos y hacer todas las repeticiones, espero que les haya gustado y nos vemos en el siguiente post.👋🏽
Well fellows, this was all my routine that I share with you today, it is a little difficult routine because they are strength exercises but also require endurance to be able to hold all the basic series and do all the repetitions, I hope you liked it and see you in the next post.👋🏽
 @hidekinagatari | @hidekinagatari |
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