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Good morning fellow hive and SWC, I'm Brayan @Hidekinagatari, This time I bring you a basic push-up routine, which is short but will consist of exercises combined in bi-sets which will help you gain strength, endurance and hypertrophy in the shoulders, chest and triceps.💪🏼
En está rutina se trabajará 1 ejercicio de fuerza, y 3 superseries de hombro pecho y triceps, la cuáles constara de dos ejercicios en conjunto para aquellos que quieran ganar hipertrofia en estos músculos, la rutina les parecerá corta, pero, al ser ejercicios combinados te agotaran mucho más rápido que como cuando se entrenan por separado.💪🏼
In this routine will work 1 strength exercise, and 3 supersets of shoulder chest and triceps, which will consist of two exercises together for those who want to gain hypertrophy in these muscles, the routine will seem short, but, being combined exercises will exhaust you much faster than when trained separately.💪🏼
Ejercicio 1:
Flexiones de lean planche - 4 repeticiones x4 series.
Ejercicio 2:
5 Flexiones de pino asistidas + 5 flexiones de pica x4 series.
Ejercicio 3:
20 Fondos + 10 Flexiones x4 series.
Ejercicio 4:
10 Fondos en barra + 10 extensiones de triceps x4 series.
Exercise 1:
Lean planche push-ups - 4 repetitions x4 sets.
Exercise 2:
5 Assisted handstand push-ups + 5 pike push-ups x4 sets.
Exercise 3:
20 Dips + 10 Push-ups x4 sets.
Exercise 4:
10 Bar dips + 10 triceps extensions x4 sets.
Bueno compañeros, está fue toda la rutina que les comparto el día hoy, me notarán un poco cansado en los videos ya que había entrenado plancha antes de hacer estos ejercicios básicos. Espero que les haya gustado y nos vemos en mi próxima publicación.👋🏽
Well fellows, this was all the routine that I share with you today, you will notice me a little tired in the videos since I had trained planche before doing these basic exercises. I hope you liked it and see you in my next post.👋🏽*
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