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About this plan
Workout focused on strengthening and gaining muscle mass, especially in the chest and abs, without using gym equipment. Are you in? Don't worry, we haven't forgotten about legs in this workout; they are also included to achieve harmony and symmetry throughout your body. Frequently asked questions: - You will train 3 times per week (Recommended: Mon - Wed - Fri) - Rest: 45 sec. to 1 min. - 4 to 8 weeks - How can I progress? If it's too easy for you, you can increase the number of sets or repetitions (Recommended 2 reps. or 1 more set per week). Now then. Let's train!
Mon
Rutina de Lunes
Pike Push-up
3 SETS • 15 REPS•Hombros, Pecho, Tríceps
Push-up
3 SETS • 15 REPS•Pecho, Tríceps
Shoulder Tap Push-up
3 SETS • 10 REPS•Pecho, Hombros, Tríceps
Fondos en banco en el piso
3 SETS • 15 REPS•Tríceps
Frog Crunch
3 SETS • 15 REPS•Abdomen, Oblicuos
Side Plank
3 SETS • 30 SEC•Oblicuos
Push-up on knees
3 SETS • 30 SEC•Abdomen
Wed
Rutina de Miércoles
Bodyweight Pulse Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Lunge (in the same place)
3 SETS • 10 REPS•Cuádriceps, Glúteos
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Push-up
3 SETS • 15 REPS•Pecho, Tríceps
Decline Push Up m
3 SETS • 15 REPS•Pecho
Power Point Plank
3 SETS • 25 SEC•Abdomen, Espalda, Isquiotibiales
Plank
3 SETS • 25 SEC•Abdomen, Oblicuos, Cuádriceps
Fri
Rutina de Viernes
Push-up wall II
3 SETS • 15 REPS•Pecho, Tríceps
Close Grip Push-up
3 SETS • 15 REPS•Tríceps
Push-up
3 SETS • 15 REPS•Pecho, Tríceps
Fondos en banco en el piso
3 SETS • 15 REPS•Tríceps
Front Plank with Leg Lift
3 SETS • 30 SEC•Abdomen, Oblicuos, Isquiotibiales
Lying Leg Raise
3 SETS • 15 REPS•Abdomen
Jack knife Floor
3 SETS • 15 REPS•Abdomen
Alternate Leg Raise
3 SETS • 10 REPS•Cuádriceps, Abdomen