Advanced
Mesías sequence
Abs - Anterior deltoids - Biceps - Calves - External rotators - Forearms - Glutes - Hamstrings - Hip flexors - Lats - Lower chest - Lower trapezius - Lumbar - Obliques - Quadriceps - Posterior deltoid - Serratus - Lateral deltoid - Tibialis - Triceps - Upper chest - Upper trapezius
- This sequence is designed to try to work the greatest number of muscles possible in a single exercise.
- It consists of 4 explosive lunges with change, a burpee with a strong jump, a jump to the bar, a row on the bar with pullover, a tucked planche on the bar and finally 2 L sits with 1 arm.
You may also like
Archer push-ups to typewriter
Intermediate
Triceps ∙ Abs ∙ LowerChest
Neutral pull-ups
Intermediate
Biceps ∙ Lats
Straddle swings
Advanced
Triceps ∙ AnteriorDeltoid ∙ Lumbar ∙ UpperChest ∙ LowerChest
Rowing in bar
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Narrow grip pull-ups
Intermediate
Biceps ∙ Lats
Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest