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1.- Segundos colgato de la barra : 2 minutos 1 serie.
2.- Pull ups: 5 series de 10 repeticiones.
3.- Australians: 5 series de 8 repeticiones.
4.- Flexiones declinadas: 5 series de 23 flexiones.
5.- Fondos: 5 series de 16 fondos.
6.- Flexiones profundas en mini paralelas: 5 series de 8 repeticiones
Al finalizar cada ejercicio nos corresponde un maximo de un 1nm de descanso pero si buscas ganar masa muscular el descanso es de 3mn.
1.- Seconds hanging from the bar : 2 minutes 1 set.
2.- Pull ups: 5 sets of 10 repetitions.
3.- Australians: 5 sets of 8 repetitions.
4.- Decline push-ups: 5 sets of 23 push-ups.
5.- Pull downs: 5 sets of 16 pull downs.
6.- Deep push-ups in mini parallel: 5 sets of 8 repetitions.
At the end of each exercise you should rest for a maximum of 1 minute, but if you are looking to gain muscle mass, you should rest for 3 minutes.
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