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.
You may also like
Half front lever isometric in low bar
Biceps ∙ Abs ∙ Lats
Knuckle push-ups
Triceps ∙ UpperChest ∙ LowerChest
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Isometric half-way prone pull-ups
Biceps ∙ Lats
Single leg isometric wall squat
Quadriceps
Shoulder extensions on the bar
UpperChest ∙ AnteriorDeltoid