Mesías sequence
Abs - Anterior Deltoid - Biceps - Calves - External Rotators - Forearms - Glutes - Hamstrings - Hip Flexors - Lats - Lower Chest - Lower Trapezius - Lumbar - Obliques - Quadriceps - Rear Deltoid - Serratus - Side 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.
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Weighted handstand push-ups facing the wall
Triceps ∙ UpperChest ∙ AnteriorDeltoid ∙ Serratus ∙ UpperTrapezius
T push-ups
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Wide grip push-ups
Triceps ∙ LowerChest ∙ UpperChest
180º dips
Triceps
Pullover with impulse
Abs ∙ Biceps ∙ LowerChest ∙ Triceps ∙ Lats
Isometric squat
Quadriceps ∙ Glutes