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.
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Planche lean
Intermediate
Triceps ∙ Abs ∙ AnteriorDeltoid ∙ UpperChest
Triple clap push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ LowerChest
Handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ Serratus
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Supine muscle up
Advanced
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Neutral pull-ups
Intermediate
Biceps ∙ Lats