{"id":16253,"date":"2024-10-13T01:49:04","date_gmt":"2024-10-13T00:49:04","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=16253"},"modified":"2024-10-14T10:28:45","modified_gmt":"2024-10-14T09:28:45","slug":"rutina-4-5-dias-emilio-pareja-14-10-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-4-5-dias-emilio-pareja-14-10-24","title":{"rendered":"Rutina 4-5 d\u00edas Emilio Pareja 14.10.24"},"content":{"rendered":"

COLOR ROJO AUMENTAR LAS REPS EN 5 MAS DE LO INDICADO EN CADA SERIE<\/strong><\/p>

<\/p>

ESPALDA<\/strong><\/p>

<\/p>

Dominadas con o sin ayuda – con o sin lastre 4x al fallo<\/p>

Remo con barra agarre pron 4x 10-10-8-6<\/p>

Jal\u00f3n al pecho con agarre ancho o pala 4x 10-10-8-6<\/p>

Remo gironda sentado 4x 10-10-8-6<\/p>

Remo en punta 4x 10-10-8-6<\/p>

<\/p>

<\/p>

PECHO<\/strong><\/p>

<\/p>

Press banca con barra libre 4x 10-10-8-6<\/p>

Contractora en maquina 4x 10-10-8-6<\/p>

Press banco inclinado mancuernas 4x 10-10-8-6<\/p>

Aperturas + flexiones 4x 10-10-8-6 + al fallo<\/p>

Cruce de poleas 4x 10-10-8-6<\/p>

<\/p>

<\/p>

PIERNAS<\/strong><\/p>

<\/p>

Ext. rodillas, cu\u00e1driceps en maquina + zancadas 4x 10-10-8-6 + 8 pasos ida y vuelta<\/p>

Sentadilla en multi, o jaca 4x 10-10-8-6<\/p>

Prensa inclinada 4x 10-10-8-6<\/p>

Curl femoral tumbado 4x 10-10-8-6<\/p>

Hip Thrust 4x 10-10-8-6<\/p>

Gemelos en jaca, prensa horizontal y alguna semana alternar con maquina sentado 2x 30 reps <\/p>

<\/p>

<\/p>

<\/p>

DIA 4 \/ HOMBROS<\/strong><\/p>

<\/p>

Elevaciones laterales en maquina de pie 4x 10-10-8-6<\/p>

Press militar con mancuernas 4x 10-10-8-6<\/p>

Press militar en multipower con un punto de inclinacion el banco 4x 10-10-8-6<\/p>

Elevaciones frontales con disco o con barra desde polea baja 4x 10-10-8-6<\/p>

Face pull con cuerda o posterior en maquina 4x 10-10-8-6<\/p>

<\/p>

<\/p>

DIA 5 \/ BRAZOS<\/strong><\/p>

<\/p>

Curl b\u00edceps en banco Scott o de pie con barra z 4x 10-10-8-6<\/p>

Extensi\u00f3n tr\u00edceps polea alta con cuerdas 4x 10-10-8-6<\/p>

Curl alterno mancuernas 4x 10-10-8-6<\/p>

Press franc\u00e9s con barra z 4x 10-10-8-6<\/p>

Curl b\u00edceps polea baja con cuerdas + fondos tr\u00edceps en paralelas 4x 10-10-8-6 + al fallo<\/p>

<\/p>

<\/p>

ABDOMINALES<\/span><\/strong>:<\/p>

CRUNCH EN MAQUINA<\/p>

PLANCHAS INSOMETRICAS FRONTALES<\/p>

EN SUELO, APROXIMAR PIERNAS Y BRAZOS SIMULT\u00c1NEAMENTE ARRIBA<\/p>

<\/p>

2 series entre 18 y 25 repeticiones con descansos de 45 segundos y planchas al fallo<\/p>

<\/p>

***SI NO PODEMOS HACER 5 DIAS, LA ORGANIZACI\u00d3N DE RUTINA SEMANAL SER\u00c1:***<\/span><\/strong><\/p>

<\/p>

ESPALDA (A\u00d1ADIMOS 2 EJERCICIOS DEL DIA DE BICEPS)<\/p>

PECHO (A\u00d1ADIMOS 2 EJERCICIOS DEL DIA DE TRICEPS)<\/p>

PIERNA<\/p>

HOMBROS<\/p>

<\/p>

CARDIO<\/strong><\/p>

Ser\u00e1 de 30 a 45 mins en cinta o bici a ritmo de pulsaciones entre 120-140 post entreno o cardio en ayunas<\/p>

<\/p>

EL TRABAJO ABDOMINAL <\/strong>SE HAR\u00c1 AL MENOS 2 VECES A LA SEMANA Y SIEMPRE CON PESO A\u00d1ADIDO<\/p>","protected":false},"excerpt":{"rendered":"

COLOR ROJO AUMENTAR LAS REPS EN 5 MAS DE LO INDICADO EN CADA SERIE ESPALDA Dominadas con o sin ayuda – con o sin lastre 4x al fallo Remo con barra agarre pron 4x 10-10-8-6 Jal\u00f3n al pecho con agarre ancho o pala 4x 10-10-8-6 Remo gironda sentado 4x 10-10-8-6 Remo en punta 4x 10-10-8-6 […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[304],"tags":[],"class_list":["post-16253","post","type-post","status-publish","format-standard","hentry","category-emilio-sanchez"],"yoast_head":"\nRutina 4-5 d\u00edas Emilio Pareja 14.10.24 - GND Nutrition<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gndnutrition.es\/inicio\/rutina-4-5-dias-emilio-pareja-14-10-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 4-5 d\u00edas Emilio Pareja 14.10.24 - 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