hola amigos llevo cierto tiempo entrenando y quiero ganar repeticiones con rutinas de resistencia, quisiera que me den alguna recomendación en cuanto a las rutinas o a la planificación semanal Lunes:
(CADA SET SIN BAJAR DE LA BARRA)
Set 1: 15 pull ups, 1 muscle up, 55 straight bar dips, 15 pull ups
Set 2: 10 pull ups, 10 knee raises, 1 pull over, 20 bar dips
Set 3: 10 Straight bar dips 10 pull ups, 8 Straight bar dips 8 pull ups, 6 Straight bar dips 6 pull ups, 4 Straight bar dips 4 pull ups, 2 Straight bar dips 2 pull ups Martes: Descanso Miércoles:
Set 1: Push ups 30/29/28/27/26/25/24/23/22/21/20
Set 2: Pull ups 10/9/8/7/6/5/5/5/5/5/5
Set 3: Dips 20/19/18/17/16/15/14/13/12/11/10
Set 4: Chin ups 10/9/8/7/6/5/5/5/5/5/5 Jueves: Pierna(entreno en gym) Viernes:
(CADA SET SIN BAJAR DE LA BARRA)
Set 2: 5 Pull ups + 1 muscle up + 5 dips + 5 pull ups
Set 3: 6 pull ups + 2 muscle ups + 6 dips + 6 pull ups
Set 4: 7 pull ups + 3 muscle ups + 7 dips + 7 pull ups
Set 5: 8 pull ups + 4 muscle ups + 8 dips + 8 pull ups
Set 6: 9 pull ups + 5 muscle ups + 9 dips + 9 pull ups
Set 7: 10 pull ups + 6 muscle ups + 10 dips + 10 pull ups
Set 1: 1 Muscle up + 5 dips + 5 pull ups
Set 2: 2 muscle ups + 4 dips + 4 pull ups
Set 3: 3 muscle ups + 3 dips + 3 pull ups
Set 4: 4 muscle ups + 2 dips + 2 pull ups
Set 5: 5 muscle ups + 1 dip + 1 pull up Sábado: Descanso Domingo:
(CADA SET SIN BAJAR DE LA BARRA)
Set 1: 5 pull ups + 1 muscle up + 5 pull ups + 1 muscle up + 10 dips + 5 pull ups (repetir 2 veces)
Set 2: 3 muscle up + 10 straight bar dips + 10 dominadas + 10 segundos isometria dominada arriba + 10 flexiones (repetir 3 veces)
