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  • Entreno 2017

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    Wilmer Casas
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    bodyweight training, beginner, convict conditioning, Office worker, Little time

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    bodyweight training, beginner, convict conditioning, Office worker, Little time

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views1 page

    Entreno 2017

    Uploaded by

    Wilmer Casas
    bodyweight training, beginner, convict conditioning, Office worker, Little time

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Ejercicio Semana 1 Semana 2 Semana 3 Semana 4

    Push ups 1x10, 1x11, 1x12, 1x13 1x11, 1x12, 1x13, 1x14 1x12, 1x13, 1x14, 1x15 1x13, 1x14, 1x15, 1x16
    close push ups 3x SubMax 3x SubMax 3x SubMax 3x SubMax

    1
    A
    Knee tucks 1x10, 1x11, 1x12, 1x13 1x11, 1x12, 1x13, 1x14 1x12, 1x13, 1x14, 1x15 1x13, 1x14, 1x15, 1x16

    DI
    Hanging knee raises 3x SubMax 3x SubMax 3x SubMax 3x SubMax
    Squat 1x20, 1x30, 1x40, 1x50 1x25, 1x35, 1x45, 1x55 1x30, 1x40, 1x50, 1x60 1x35, 1x45, 1x55, 1x65
    lunge 3x12 for leg 3x14 for leg 3x16 for leg 3x18 for leg

    2
    A
    Inv row 1x7, 1x8, 1x9, 1x10 1x8, 1x9, 1x10, 1x11 1x9, 1x10, 1x11, 1x12 1x10, 1x11, 1x12, 1x13

    DI
    Half pull ups 3x SubMax 3x SubMax 3x SubMax 3x SubMax
    straight bridges 1x10, 1x11, 1x12, 1x13 1x11, 1x12, 1x13, 1x14 1x12, 1x13, 1x14, 1x15 1x13, 1x14, 1x15, 1x16
    hip hinge 3x SubMax 3x SubMax 3x SubMax 3x SubMax

    3
    A
    wall walk 3x SubMax 3x SubMax 3x SubMax 3x SubMax
    DI crow stand 3x SubMax 3x SubMax 3x SubMax 3x SubMax

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