{"id":9756,"date":"2023-06-07T10:32:58","date_gmt":"2023-06-07T10:32:58","guid":{"rendered":"https:\/\/gndnutrition.es\/inicio\/?p=9756"},"modified":"2023-06-07T10:33:00","modified_gmt":"2023-06-07T10:33:00","slug":"rutina-5-dias-ivan-molero-12-06-23","status":"publish","type":"post","link":"https:\/\/gndnutrition.es\/inicio\/rutina-5-dias-ivan-molero-12-06-23","title":{"rendered":"Rutina 5 d\u00edas Ivan Molero 12.06.23"},"content":{"rendered":"

RUTINA BASICA FRECUENCIA 1 (+BRAZOS) EN LA CUAL BUSCAREMOS 3 FACTORES<\/strong><\/p>

1.CADENCIA MUY CONTROLADA DE MOVIMIENTO<\/p>

2.CARGAS ELEVADAS<\/p>

3.DESCANSOS ALTOS EN LOS BASICOS <\/p>

<\/p>

NO HACE FALTA LLEGAR AL FALLO MUSCULAR EN TODAS LAS SERIES , PERO TAMPOCO QUEDARNOS LEJOS DE EL .<\/p>

<\/p>

SE REALIZARAN 4 SERIES COMPRENDIDAS ENTRE LAS 12 Y LAS 4 REPETICIONES .<\/strong><\/p>

<\/p>

6 DIAS RUTINA DE LA 1 A LA 6<\/p>

5 DIAS RUTINA DE LA 1 A LA 5<\/p>

4 DIAS A\u00d1ADIR LOS EJERCICIOS EXTRAS EN DIAS 1,2,Y 4 Y NO HACER DIA 5<\/p>

<\/p>

<\/p>

DIA 1 <\/strong><\/p>

<\/p>

ESPALDA<\/em><\/strong><\/p>

<\/p>

JALON AL PECHO <\/p>

REMON EN BARRA<\/p>

PESO MUERTO<\/p>

JALON EN MAQUINA<\/p>

REMO POLEA BAJA O MAQUINA<\/p>

CURL ALTERNO<\/p>

EJERCICIO EXTRA CURL A UNA MANO POLEA BAJA <\/p>

<\/p>

<\/p>

DIA 2 <\/strong><\/p>

<\/p>

PECTORAL<\/strong><\/em><\/p>

<\/p>

PRES DE BANCA<\/p>

PRES INCLINADO MANCUERNAS<\/p>

APERTURAS INCLINADAS<\/p>

CRUCE DE POLEAS<\/p>

CONTRACTORA<\/p>

PRES EN MULTI 10\u00ba<\/p>

EXTENSION TRICEPS CUERDA <\/p>

EJERCICIO EXTRA COPA MANCUERNA <\/p>

<\/p>

<\/p>

DIA 3 <\/strong><\/p>

<\/p>

PIERNA COMPLETA<\/strong><\/p>

<\/p>

SENTADILLA<\/p>

PRENSA<\/p>

EXTENSIONES<\/p>

HACK<\/p>

FEMORAL SENTADO O TUMBADO<\/p>

ABDUCTOR EN MAQUINA<\/p>

<\/p>

<\/p>

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

<\/p>

HOMBROS<\/strong><\/em><\/p>

<\/p>

PRES MILITAR MANCUERNAS <\/p>

ELEVACIONES LATERALES<\/p>

PECK DECK INVERSA O CRUCE DE POLEAS PARA POSTERIOR<\/p>

PRES MILITAR EN MAQUINA<\/p>

ELEVACION FRONTAL BARRA Z<\/p>

EJERCICIO EXTRA CURL ARA\u00d1A SS FLEXIONES DIAMANTE<\/p>

<\/p>

<\/p>

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

<\/p>

BRAZOS<\/em><\/strong><\/p>

<\/p>

CURL POLEA BAJA <\/p>

CURL CONCENTRADO A UNA MANO<\/p>

CURL MANCUERNAS SIMULTANEO<\/p>

CURL POLEA BAJA CUERDA ( OPCIONAL )<\/p>

<\/p>

PRES FRANCES MANCUERNAS<\/p>

EXTENSION TRICEPS BARRA POLEA ALTA <\/p>

EXTENSION CUERDA A UNA MANO<\/p>

FONDOS ( OPCIONAL )<\/p>

<\/p>

<\/p>

DIA 6<\/strong><\/p>

<\/p>

PIERNA COMPLETA<\/em><\/strong><\/p>

<\/p>

SENTADILLA SUMO EN MULTIPOWER<\/p>

PESO MUERTO RUMANO MANCUERNAS<\/p>

PRENSA ABIERTA<\/p>

EXTENSION CUADRICEPS A UNA PIERNA <\/p>

PATADA DE GLUTEO<\/p>

ABDUCTOR EN MAQUINA <\/p>

<\/p>

<\/p>

ABDOMINALES <\/strong><\/p>

<\/p>

INTENTAR LLEGAR A 3 DIAS POR SEMANA <\/p>

<\/p>

CRUNCH EN MAQUINA 4X15<\/p>

ELEVACION DE PIERNAS COLGADO 3X20<\/p>

PLANCHAS 4X90SEG<\/p>

CRUNCH EN SUELO 1X200<\/p>

<\/p>

GEMELO<\/strong><\/p>

<\/p>

INTENTAR LLEGAR A 2 DIAS POR SEMANA <\/p>

<\/p>

GEMELO EN MAQUINA 3X25<\/p>

GEMELO DE PIE 4X12<\/p>

<\/p>

CARDIO: NO HACER<\/strong>!!!!!!!!<\/p>","protected":false},"excerpt":{"rendered":"

RUTINA BASICA FRECUENCIA 1 (+BRAZOS) EN LA CUAL BUSCAREMOS 3 FACTORES 1.CADENCIA MUY CONTROLADA DE MOVIMIENTO 2.CARGAS ELEVADAS 3.DESCANSOS ALTOS EN LOS BASICOS NO HACE FALTA LLEGAR AL FALLO MUSCULAR EN TODAS LAS SERIES , PERO TAMPOCO QUEDARNOS LEJOS DE EL . SE REALIZARAN 4 SERIES COMPRENDIDAS ENTRE LAS 12 Y LAS 4 REPETICIONES . […]<\/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":[404],"tags":[],"class_list":["post-9756","post","type-post","status-publish","format-standard","hentry","category-ivan-molero"],"yoast_head":"\nRutina 5 d\u00edas Ivan Molero 12.06.23 - 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-5-dias-ivan-molero-12-06-23\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina 5 d\u00edas Ivan Molero 12.06.23 - GND Nutrition\" \/>\n<meta property=\"og:description\" content=\"RUTINA BASICA FRECUENCIA 1 (+BRAZOS) EN LA CUAL BUSCAREMOS 3 FACTORES 1.CADENCIA MUY CONTROLADA DE MOVIMIENTO 2.CARGAS ELEVADAS 3.DESCANSOS ALTOS EN LOS BASICOS NO HACE FALTA LLEGAR AL FALLO MUSCULAR EN TODAS LAS SERIES , PERO TAMPOCO QUEDARNOS LEJOS DE EL . 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