{"id":51003,"date":"2025-01-29T17:02:54","date_gmt":"2025-01-29T16:02:54","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=51003"},"modified":"2025-01-29T17:02:56","modified_gmt":"2025-01-29T16:02:56","slug":"rutina-4-dias-guille-sancho-03-02-25","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-4-dias-guille-sancho-03-02-25","title":{"rendered":"Rutina 4 d\u00edas Guille Sancho 03.02.25"},"content":{"rendered":"<h3 class=\"wp-block-heading has-black-color has-vivid-green-cyan-background-color has-text-color has-background has-link-color wp-elements-079c9429f82d3b70fec20627d78fdb33\">D\u00eda 1:&nbsp; Pecho + B\u00edceps + Abdominales<\/h3><ul class=\"wp-block-list\"><li>Aperturas en banco inclinado: 3 x 12<\/li>\n\n<li>Press de banca con barra libre: 4 x 10<\/li>\n\n<li>Press inclinado con mancuernas: 4 x 10<\/li>\n\n<li>Cruce de poleas: 3 x 12<\/li>\n\n<li>Curl de b\u00edceps con barra Z en banco scott: 3 x 8<\/li>\n\n<li>Curl de b\u00edceps con barra desde polea baja: 3 x 10<\/li>\n\n<li>Crunch en m\u00e1quina placas o discos buscando series pesadas: 3 series al fallo<\/li><\/ul><h3 class=\"wp-block-heading has-black-color has-vivid-green-cyan-background-color has-text-color has-background has-link-color wp-elements-e5a9991129ebf47c859785ddb603fb4a\">D\u00eda 2: Espalda + Tr\u00edceps<\/h3><ul class=\"wp-block-list\"><li>Dominadas con o sin banda el\u00e1stica: 4 series al fallo<\/li>\n\n<li>Remo con barra en multipower o libre: 4 x 10<\/li>\n\n<li>Jal\u00f3n al pecho agarre prono: 4 x 10<\/li>\n\n<li>Hiperextensi\u00f3n lumbar en banco romano con lastre (disco o mancuerna): 3 x 12<\/li>\n\n<li>Extensiones de tr\u00edceps en polea alta con cuerda: 3 x 8<\/li>\n\n<li>Fondos de tr\u00edceps en barras paralelas (al lado de recepci\u00f3n): 3 series al fallo<\/li><\/ul><h3 class=\"wp-block-heading has-black-color has-vivid-green-cyan-background-color has-text-color has-background has-link-color wp-elements-a452c3a86d599cd24ad6ff12124eaf58\">D\u00eda 3: Hombros + Trapecio + Abdominales<\/h3><ul class=\"wp-block-list\"><li>Elevaciones laterales con mancuernas: 4 x 10<\/li>\n\n<li>Press militar en maquina sentado (maquina de discos): 4 x 8<\/li>\n\n<li>Deltoides posterior en contractora o en cruce poleas inverso: 3 x 10<\/li>\n\n<li>Elevaci\u00f3n frontal con barra desde polea baja: 3 x 10<\/li>\n\n<li>Encogimientos de hombros en multipower (cuerpo situado por delante de la barra): 3 x 12<\/li>\n\n<li>Crunch en m\u00e1quina placas o discos buscando series pesadas: 3 series al fallo<\/li><\/ul><h3 class=\"wp-block-heading has-black-color has-vivid-green-cyan-background-color has-text-color has-background has-link-color wp-elements-a50a029aeda0c562b264068b08fe114e\">D\u00eda 4: Piernas + Recordatorio de brazos<\/h3><ul class=\"wp-block-list\"><li>Sentadillas en multipower: 4 x 10<\/li>\n\n<li>Extensiones de cu\u00e1driceps: 3 x 12<\/li>\n\n<li>Zancadas con mancuerna cuerpo erguido y zancadas relativamente cortas: 3 x 20 (10 ida + 10 vuelta)<\/li>\n\n<li>Femoral tumbado: 3 x 10<\/li>\n\n<li>Peso muerto rumano con barra en belt squat o libre: 4 x 10<\/li>\n\n<li>Gemelos en prensa horizontal o jaca o jaca invertida: 3 x 15<\/li><\/ul><p><\/p><p class=\"has-text-align-center has-black-color has-pale-cyan-blue-background-color has-text-color has-background has-link-color wp-elements-7a4e29029f5ec936ca63ee5a85fd6265\"><strong><span style=\"text-decoration: underline;\">CARDIO<\/span><\/strong> POST ENTRENAMIENTO<\/p><p>TRABAJO HIIT DE BICICLETA EST\u00c1TICA EXCEPTO EL DIA DE PIERNAS<\/p><p><strong><span style=\"text-decoration: underline;\">INICIAR <\/span><\/strong>15 MINUTOS DE CARDIO <strong><span style=\"text-decoration: underline;\">LISS <\/span><\/strong>(AER\u00d3BICO DE MODERADA-BAJA INTENSIDAD) A ELEGIR Y <strong><span style=\"text-decoration: underline;\">TERMINAR <\/span><\/strong>CON 15 MINUTOS DEL <strong><span style=\"text-decoration: underline;\">HIIT<\/span><\/strong> INDICADO A CONTINUACI\u00d3N.<\/p><p class=\"has-black-color has-text-color has-link-color wp-elements-6402e4606cac70e485a2022298d3aa4d\"><strong>HIIT BICICLETA EST\u00c1TICA<\/strong>: 15 MINUTOS DE TRABAJO<\/p><p class=\"has-black-color has-text-color has-link-color wp-elements-aa603ab016603dfda83f1ec8861df10b\">5 SERIES TOTALES &#8211;&gt; 2 MINUTOS INTENSIDAD NORMAL + 1 MINUTO ALTA INTENSIDAD<\/p>","protected":false},"excerpt":{"rendered":"<p>D\u00eda 1:&nbsp; Pecho + B\u00edceps + Abdominales D\u00eda 2: Espalda + Tr\u00edceps D\u00eda 3: Hombros + Trapecio + Abdominales D\u00eda 4: Piernas + Recordatorio de brazos CARDIO POST ENTRENAMIENTO TRABAJO HIIT DE BICICLETA EST\u00c1TICA EXCEPTO EL DIA DE PIERNAS INICIAR 15 MINUTOS DE CARDIO LISS (AER\u00d3BICO DE MODERADA-BAJA INTENSIDAD) A ELEGIR Y TERMINAR CON 15 [&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":[681],"tags":[],"class_list":["post-51003","post","type-post","status-publish","format-standard","hentry","category-guille-sancho"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina 4 d\u00edas Guille Sancho 03.02.25 - 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-dias-guille-sancho-03-02-25\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 4 d\u00edas Guille Sancho 03.02.25 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"D\u00eda 1:&nbsp; 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