Rutina
advanced
Abdul god level transformation routine
fullbody
1h
x5
Muscle up
x5
Diamond push-ups
x4
Muscle up
x4
Diamond push-ups
x3
Muscle up
x3
Diamond push-ups
x2
Muscle up
x2
Diamond push-ups
x1
Muscle up
x1
Diamond push-ups
2x5
Dips
2x5
Push-ups
2x4
Dips
2x4
Push-ups
2x3
Dips
2x3
Push-ups
2x2
Dips
2x2
Push-ups
x1
Dips
x1
Push-ups
2x25 a cada lado
Lunges
2x10 a cada lado
Explosive bulgarian squat
2x30 a cada lado
Calf raises
x10
Prone pull-ups
x10
Dips
x10
Assisted back lever pull-ups
x10
Wide grip push-up
x10
Diamond push-ups
2x10
Knee raises on dip bar
2x10"
Isometric knee raises
2x10 a cada lado
Parallel bar knee twists
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