{"id":50321,"date":"2024-12-01T07:57:51","date_gmt":"2024-12-01T06:57:51","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=50321"},"modified":"2024-12-01T07:57:54","modified_gmt":"2024-12-01T06:57:54","slug":"rutina-3-dias-raul-sanchez-02-12-24","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-3-dias-raul-sanchez-02-12-24","title":{"rendered":"Rutina 3 d\u00edas Ra\u00fal S\u00e1nchez 02.12.24"},"content":{"rendered":"<p>L-X-V GYM + CARRERA<\/p><p>M-J BICI RODAJES 90\u00b4-120\u00b4<\/p><p>S BICI TIRADA LARGA 240\u00b4<\/p><p><\/p><p>TRABAJO: L-V DE 7AM A 3-4 PM<\/p><p><\/p><p><strong>PRIMER DIA &#8211; TREN INFERIOR<\/strong><\/p><p><em>cuadriceps<\/em><\/p><p>sentadillas en multipower 3x 15-12-10<\/p><p>sentadilla bulgara en multi o con mancuernas con torso recto (prioridad cuadriceps) 3x 15-12-10<\/p><p>extension de piernas si dispones de maquina y sino zancada con mancuernas 3x 15-12-10<\/p><p><\/p><p><em>femorales<\/em><\/p><p>peso muerto rumano con barra 3x 15-12-10<\/p><p>peso muerto a 1 pierna con mancuernas 3x 15-12-10 \/ cada pierna<\/p><p><\/p><p><em>gluteos<\/em><\/p><p>hip thrust con barra 3x 15-12-10<\/p><p>puente gluteos en suelo con bandas elasticas colocadas en la altura de rodillas (aguantar 2-3 segundos arriba) 3x 15-12-10<\/p><p><\/p><p><em>gemelos<\/em><\/p><p>elevaciones talones sentado con lastre a\u00f1adido encima de las rodillas 2x 25 reps <\/p><p>elevaciones de talon de pie en multipower 2x 25 reps <\/p><p><\/p><p><strong>SEGUNDO DIA &#8211; TIR\u00d3N<\/strong><\/p><p><em>espalda<\/em><\/p><p>peso muerto 3x 15-12-10<\/p><p>jalon al pecho o dominadas al fallo (si se puede y sino, mantenerse suspendido el mayor tiempo posible) 3x 15-12-10<\/p><p>remo con barra 3x 15-12-10<\/p><p><\/p><p><em>deltoides posterior<\/em><\/p><p>facepull con cuerda 3x 15-12-10<\/p><p><\/p><p><em>biceps<\/em><\/p><p>curl alterno martillo mancuernas 3x 15-12-10<\/p><p>curl de biceps concentrado con barra 3x 15-12-10<\/p><p><\/p><p><em>trapecios<\/em><\/p><p>encogimiento de hombros con mancuernas o discos 3x 15-12-10<\/p><p><\/p><p><strong>TERCER DIA &#8211; EMPUJE<\/strong><\/p><p><em>pectorales<\/em><\/p><p>press de banca plano 3x 15-12-10<\/p><p>press de banca inclinado mancuernas 3x 15-12-10<\/p><p><\/p><p><em>hombros<\/em><\/p><p>press militar sentado con mancuernas 3x 15-12-10<\/p><p>elevaciones laterales mancuernas 3x 15-12-10<\/p><p>elevaciones frontales con disco 3x 15-12-10<\/p><p><\/p><p><em>tr\u00edceps<\/em><\/p><p>extension de triceps en polea alta con cuerda 3x 15-12-10<\/p><p>press frances con barra tumbado sobre banco 3x 15-12-10<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">ABDOMEN:<\/span><\/strong><\/p><p>Empezaremos 4 semanas haciendo 3 series de plancha frontal isometrica intentando superar el tiempo aguantado entrenamiento tras entrenamiento. Hacerlo todos los dias de gym (L-X-V)<\/p><p><\/p><p><strong><span style=\"text-decoration: underline;\">CARDIO:<\/span><\/strong> Realizar siempre cardio en ayunas si algun dia es posible o siempre despues de hacer gym. Minimo 40 minutos. Combinar carrera + bici (al gusto) hasta completar el minimo establecido.<\/p>","protected":false},"excerpt":{"rendered":"<p>L-X-V GYM + CARRERA M-J BICI RODAJES 90\u00b4-120\u00b4 S BICI TIRADA LARGA 240\u00b4 TRABAJO: L-V DE 7AM A 3-4 PM PRIMER DIA &#8211; TREN INFERIOR cuadriceps sentadillas en multipower 3x 15-12-10 sentadilla bulgara en multi o con mancuernas con torso recto (prioridad cuadriceps) 3x 15-12-10 extension de piernas si dispones de maquina y sino zancada [&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":"off","_et_pb_old_content":"","_et_gb_content_width":"","_joinchat":[],"footnotes":""},"categories":[660],"tags":[],"class_list":["post-50321","post","type-post","status-publish","format-standard","hentry","category-raul-sanchez"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina 3 d\u00edas Ra\u00fal S\u00e1nchez 02.12.24 - 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-3-dias-raul-sanchez-02-12-24\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 3 d\u00edas Ra\u00fal S\u00e1nchez 02.12.24 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"L-X-V GYM + CARRERA M-J BICI RODAJES 90\u00b4-120\u00b4 S BICI TIRADA LARGA 240\u00b4 TRABAJO: L-V DE 7AM A 3-4 PM PRIMER DIA &#8211; 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