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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Burpee with pull-ups
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Low bar swing
Triceps ∙ LowerChest ∙ Lumbar
Explosive switching lunges
Quadriceps ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Olympic muscle up
Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
External shoulder rotation
ExternalRotators ∙ LowerTrapezius