Corona treino de hoje:

 

Remada unilateral c/ balde - 21/21/21/22

Sliding floor pull ups - 18/19/19/19

Reverse elbow push ups c/ pés elevados - 4x15

Pull over c/ balde - 4x35

Encolhimento de ombro c/ balde - 41/41/42

Rosca bíceps c/ balde - 15/15/16

Bridge hold - 1x20

L-sit - 2x10

Prancha lateral p/ pé elevado - 3x25

Corona treino de ontem:

 

Half pistol squat - 5x5

Assisted shrimp squat - 4x5

King deadlift - 4x8

Elevação pélvica unilateral - 4x6

Panturrilha unilateral + panturrilha sentado - 4x15 + 4x15

 

Não aguento fazer mais milhões de repetições do mesmo exercício... Troquei os exercícios por variações mais difíceis.

Treino de hoje:

 

Uneven push ups - 4x8

Dips - 4x6

Frog stand - 4x10s

Diamond push ups - 4x8

Lateral raise - 3x12

Bodyweight triceps extensions

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 3x3s

 

Colocando o nome de todos os exercícios em inglês pra não ficar misturado...

 

Corona treino de hoje:

 

Pull ups - 4x6

Chin ups - 4/3/3/3

One arm row - 4x15

Elbow push up - 4x15s

One arm shrug - 3x12

Reverse curl - 3x12

Corona treino de hoje:

 

Half pistol squat - 5x5

Assisted shrimp squat - 4x6

King deadlift - 4x9

One leg hip thrust - 4x7

Calf raise + reverse calf raise - 4x20 + 4x10

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 5/3/3s

Treino de hoje:

 

Uneven push ups - 4x9

Dips - 4x7

Frog stand - 4x10s

Diamond push ups - 4x10

Lateral raise - 3x12

Bodyweight triceps extensions - 3x12

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4x3

One arm row - 4x18

Elbow push up - 4x18s

One arm shrug - 3x15

Reverse curl - 3x12

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang

Treino de hoje:

 

Half pistol squat - 5x6

Assisted shrimp squat - 4x7

King deadlift - 4x10

One leg hip thrust - 4x8

Calf raise + reverse calf raise - 4x22 + 4x12

Treino de hoje:

 

Uneven push ups - 4x10

Dips - 4x8

Frog stand - 4x10s

Diamond push ups - 4x12

Lateral raise - 12/9/8

Bodyweight triceps extensions - 3x15

Wall walking bridges (down) - 1x4

L-sit - 1x20s

Clutch hang

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4x4

One arm row - 20/20/12/9

Elbow push up - 4x20s

One arm shrug - 3x18

Reverse curl - 3x12

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x8

King deadlift - 4x12

One leg hip thrust - 4x10

Calf raise + reverse calf raise - 4x25 + 4x15

Wall walking bridges (down) - 1x4

L-sit - 1x20s

Clutch hang

Treino de hoje:

 

Uneven push ups - 4x11

Dips - 4x9

Frog stand - 4x10s

Diamond push ups - 4x13

Lateral raise - 3x12

Bodyweight triceps extensions

Treino de hoje:

 

Pull ups - 7/7/5/4

Chin ups - 4x4

One arm row - 4x18

Elbow push up - 18/18/18/20s

One arm shrug - 3x20

Reverse curl - 12/12/13

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x9

King deadlift - 4x15

One leg hip thrust - 12/12/3/3

Calf raise + reverse calf raise - 4x26 + 4x18

Treino de hoje:

 

Uneven push ups - 12/12/5/5

Dips - 4x10

Frog stand - 4x15s

Diamond push ups - 4x14

Lateral raise - 3x12

Bodyweight triceps extensions - 12/8/5

Wall walking bridges (down) - 1x4

L-sit - 1x20s

Clutch hang - 3x10s

Treino de ontem:

 

Pull ups - 4x6

Chin ups - 4/4/4/5

One arm row - 4x19

Elbow push up - 18/18/20/20s

One arm shrug - 3x22

Reverse curl - 3x13

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 10/8/5/4

King deadlift - 4x18

One leg hip thrust - 4x10

Calf raise + reverse calf raise - 4x27 + 4x20

Wall walking bridges (down) - 1x5

L-sit - 1x20s

Clutch hang - 3x15s

Treino de hoje:

 

Uneven push ups - 4x11

Dips - 4x11

Frog stand - 4x20s

Diamond push ups - 4x15

Lateral raise - 3x12

Bodyweight triceps extensions - 3x8

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4/4/5/5

One arm row - 4x20

Elbow push up - 18/18/20/20s

One arm shrug - 3x25

Reverse curl - 3x14

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 3x20s

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x9

King deadlift - 4x20

One leg hip thrust - 4x11

Calf raise + reverse calf raise - 4x28 + 4x22

Treino de hoje:

 

Uneven push ups - 11/11/11/12

Dips - 4x12

Frog stand - 4x25s

Diamond push ups - 4x16

Lateral raise - 12/9/7

Bodyweight triceps extensions - 3x9

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 3x25s

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4/5/5/5

One arm row - 4x21

Elbow push up - 18/20/20/20s

One arm shrug - 3x27

Reverse curl - 3x15

Treino de hoje:

 

Half pistol squat - 5x8

Assisted shrimp squat - 9/9/10/10

King deadlift - 4x22

One leg hip thrust - 4x12

Calf raise + reverse calf raise - 29/27/23/13 + 4x25

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x30s

Treino de hoje:

 

Uneven push ups - 11/11/12/12

Dips - 13/13/13/6

Frog stand - 4x25s

Diamond push ups - 17/17/10/9

Lateral raise - 3x12

Bodyweight triceps extensions - 3x9

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4x5

One arm row - 22/22/19/13

Elbow push up - 4x20s

One arm shrug - 3x30

Reverse curl - 3x16

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 35/17/17s

Treino de hoje:

 

Half pistol squat - 5x8

Assisted shrimp squat - 4x10

King deadlift - 28/28/28/21

One leg hip thrust - 13/13/7/4

Calf raise + reverse calf raise - 28/28/28/25 + 28/28/28/84 kkkk

Treino de hoje:

 

Uneven push ups - 11/12/12/12

Dips - 4x12

Frog stand - 4x30s

Diamond push ups - 4x16

Lateral raise - 3x12

Bodyweight triceps extensions - 3x10

Treino de sábado:

 

Pull ups - 4x6

Chin ups - 5/5/5/6

One arm row - 4x21

Elbow push up - 20/20/20/22

One arm shrug - 32/14/13

Reverse curl - 16/16/12

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x20s

Treino de hoje:

 

Half pistol squat - 5x9

Assisted shrimp squat - 11/7/5/3

King deadlift - 4x25

One leg hip thrust - 4x12

One leg calf raise + One leg  everse calf raise - 4x27 + 4x6

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x20s

Treino de hoje:

 

Uneven push ups - 4x12

Dips - 12/12/12/13

Frog stand - 4x30s

Diamond push ups - 4x16

Lateral raise - 3x12

Bodyweight triceps extensions - 11/7/4