{"id":2640,"date":"2021-09-11T10:30:46","date_gmt":"2021-09-11T10:30:46","guid":{"rendered":"https:\/\/gndnutrition.es\/?p=2640"},"modified":"2021-10-20T17:49:56","modified_gmt":"2021-10-20T17:49:56","slug":"duplicado-rutina-hombre-4-dias-09-09-a","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/duplicado-rutina-hombre-4-dias-09-09-a","title":{"rendered":"RUTINA HOMBRE 4 DIAS 09\/09 A"},"content":{"rendered":"<p><\/p><p><\/p><p><\/p><p>*<strong>NUMERO D E REPETICIONES PARA LAS SERIES QUE DESPUES DEL NOMBRE DEL EJERCICIO NO APAREZCA NADA <span class=\"has-inline-color has-vivid-red-color\">10-8-6-4 <\/span>BASICO Y PESADO BUSCANDO PRACTICAMENTE EL FALLO MUSCULAR EN TODAS LAS SERIES E INTENTANDO MEJORAR LAS MARCAS CADA SEMANA . LA CADENCIA DE MOVIMIENTO EN LA FASE CONCENTRICA HA DE SER DINAMICA Y EN LA CONCENTRICA MUY CONTROLADA , SIN DEJAR QUE EL PESO NOS DOMINE . NO VA ASER UNA RUTNA DE FUERZA BASICA , VAMOS A INCORPORAR ALGUNAS DESCENDENTES EN LAS DOS ULTIMAS SERIES PARA COMBINAR AMBOS ESTIMULOS  , EN LA PARTE DE LAS DESCENDENTES BUSCAMOS UN ENTRENO MAS DINAMICO Y ENERGICO<\/strong> <strong>, EN LAS DOS DESCENDENTES DE LAS DOS ULTIMAS SERIES DE CADA EJERCICIO QUIERO SIEMPRE UN PESO QUE NOS PERMITA LLEGAR ALMENOS A LAS <span class=\"has-inline-color has-vivid-red-color\">12 <\/span>REPETICIONES .<\/strong><\/p><p><\/p><p><strong>*DE FORMA EXCEPCIONAL EN ALGUNOS EJERCICIOS , NO SERA UNA DESCENDENTE EN LAS DOS<\/strong> <strong>ULTIMAS SERIES , SINO UNA SUPER SERIE CON EJERCICIOS MAS LIBIANOS DEL MISMO GRUPO MUSCULAR . ( EN ESTOS CASOS APARECERA EL EJERCICIO DE LA SUPER SERIE AL LADO DEL OTRO EJERCICIO .)<\/strong><\/p><p><\/p><p><\/p><p><strong>DIA 1 .<\/strong><\/p><p><strong>PECTORAL<\/strong><\/p><p>PRES BANCA <\/p><p>PRES INCLINADO MANCUERNAS SS FLEXIONES <\/p><p>APERTURAS  INCLINADAS <\/p><p>CRUCE DE POLEAS O CONTRACTORA SS FONDOS <\/p><p>PATADA DE TRICEPS CON CUERDA <\/p><p>EXTENSION EN BARRA DESDE POLEA ALTA SS FONDOS <\/p><p>GEMELO DE PIE 4X25<\/p><p>CRUNCH EN MAQUINA 4X25<\/p><p><\/p><p><strong>DIA 2.<\/strong><\/p><p>PIERNA COMPLETA<\/p><p><\/p><p>SENTADILLA MULTI<\/p><p>EXTENSIONES<\/p><p>PRENSA SS ZANCADAS <\/p><p>FEMORAL SENTADO O TUMBADO SS ADUCTOR EN MAQUINA <\/p><p>FEMORAL DE PIE A UNA PIERNA 4X20<\/p><p>GEMELO EN PRENSA 4X20<\/p><p><\/p><p><strong>DIA 3.<\/strong><\/p><p><strong>DORSAL<\/strong><\/p><p>JALON AL PECHO O DOMINADAS <\/p><p>REMO GIRONDA  <\/p><p>JALON AL PECHO AGARRE INVERSO<\/p><p>REMO EN MAQUINA SS HIPER EXTENSION LUMBAR <\/p><p>PESO MUERTO <\/p><p>CURL BARRA <\/p><p>CURLO BARRA POLEA BAJA  SS MARTILLO <\/p><p><\/p><p>ISOMETRIA ABDOMINAL<\/p><p>3X MAXIMO POSIBLE<\/p><p><\/p><p><\/p><p><strong>DIA 4.<\/strong><\/p><p><\/p><p>HOMBROS <\/p><p>PRES MILITAR MANCURNAS<\/p><p>PRES EN MAQUINA SS ELEVACIONES LATERALES SENTADO<\/p><p>FACE PULL 4X20<\/p><p>REMO AL MENTON DESDE POLEA BAJA  SS ELEVACION LATERAL <\/p><p>CONTRACCION TRAPECIO LIBRE<\/p><p><\/p><p>* CIRCUITO DE ABDOMINALES :<\/p><p>-CRUNCH EN MAQUINA 4X20<\/p><p>-ELEVACION DE PIERNAS COLGADO 4X FALLO<\/p><p>-CRUNCH EN SUELO 4X30<\/p><p>-RODILLAS AL PECHO 4X30.<\/p><p><\/p><p><\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>*NUMERO D E REPETICIONES PARA LAS SERIES QUE DESPUES DEL NOMBRE DEL EJERCICIO NO APAREZCA NADA 10-8-6-4 BASICO Y PESADO BUSCANDO PRACTICAMENTE EL FALLO MUSCULAR EN TODAS LAS SERIES E INTENTANDO MEJORAR LAS MARCAS CADA SEMANA . LA CADENCIA DE MOVIMIENTO EN LA FASE CONCENTRICA HA DE SER DINAMICA Y EN LA CONCENTRICA MUY CONTROLADA [&hellip;]<\/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":[77,150,94,156,45,1,23],"tags":[],"class_list":["post-2640","post","type-post","status-publish","format-standard","hentry","category-carlos-morera","category-david-capilla","category-javier-ortola","category-kevin-fernandez","category-oscar-gamazo","category-uncategorized","category-vicent-pla"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>RUTINA HOMBRE 4 DIAS 09\/09 A - 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\/duplicado-rutina-hombre-4-dias-09-09-a\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"RUTINA HOMBRE 4 DIAS 09\/09 A - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"*NUMERO D E REPETICIONES PARA LAS SERIES QUE DESPUES DEL NOMBRE DEL EJERCICIO NO APAREZCA NADA 10-8-6-4 BASICO Y PESADO BUSCANDO PRACTICAMENTE EL FALLO MUSCULAR EN TODAS LAS SERIES E INTENTANDO MEJORAR LAS MARCAS CADA SEMANA . 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