Para completar el pre entrenamiento, recomiendo hacer tres series y 10 repeticiones de dominadas frontales en barra fija y lo mismo aplicaría para las barras paralelas, ya cumpliendo con esto podemos darnos a la tarea de comenzar el trabajo fuerte, e iniciar con la rutina como tal, el primer ejercicio a ejecutar es el de jalones de guaya tras nuca, el modelo y amigo Estafano Pernalete, lo efectúa el ejercicio de la mejor manera, como pueden observar en las fotografías.

El movimiento consiste en dar jalones hasta bajar tras la nuca, aguantar unos 3 segundos y subir de manera controlada, todo esto en 4 series de 12 repeticiones y el peso se puede ir subiendo de manera gradual hasta sentir que el trabajo está pegando mucho más en la zona que se está ejercitando, el descanso recomendado debe ser de unos 55 segundos entre serie y serie.

It is necessary to emphasize the importance of a good warm up before any routine, no matter what muscle group we are willing to work, what we must be clear, is that the warm up or stretching should be in a comprehensive manner throughout our body, if we can add about 10 or 15 minutes of cardio would be excellent, for example, I like to do the stretching at home and for cardio I go cycling 15 minutes and from there I go to the gym to do my exercises.

To complete the pre-workout, I recommend doing three sets and 10 repetitions of front pull-ups on fixed bar and the same would apply to the parallel bars, and fulfilling this we can give us the task of starting the hard work, and start with the routine as such, the first exercise to perform is the pull-ups behind the neck, the model and friend Estafano Pernalete, performs the exercise in the best way, as you can see in the pictures.

The movement consists of pulling down behind the neck, hold about 3 seconds and go up in a controlled manner, all this in 4 sets of 12 repetitions and the weight can be increased gradually until you feel that the work is hitting much more in the area being exercised, the recommended rest should be about 55 seconds between series and series.

Our second exercise is known as rowing with guaya, with this work we can guarantee an effective result in the lats, and although it may not seem, the shoulders are worked in a non-direct way, are 4 sets of 12 repetitions, the breaks in this movement should not exceed one minute, during the rest we can not forget to hydrate and thus achieve a much faster recovery to start the next series.

The third and last exercise for the back, is the one named, standing rowing, this movement stimulates the back in a real and effective way, both dorsal, lower and upper back, unintentionally or unknowingly, the trapezius are also worked with this rowing, are 4 sets of 15 repetitions, since the weight used here is much lower than the other exercises, you must raise and extend the arms, then lower and tighten the back, a rest of 50 seconds would be ideal to move to the next series.

Fourth exercise and first pectoral exercise, this movement is performed on a machine, and its effect is the same as working on a bench, either flat or inclined, the difference is given by the angles at which it is placed, this time is placed at an angle where the upper part of the pectorals receive the impact, it is recommended to go up the weight in a considerable way, are 4 sets of 10 repetitions and depending on the weight we are using could be lowered to 8, one minute rest is enough to recover energy.

To finish with the routine, we will do our second and last exercise of the day for pectorals and the 5th in general, at this point we arrived quite exhausted, but with the satisfaction of having achieved in a good way today's routine, pull-ups with guayas or pulley crosses, This is known as this exercise that gives definition to the muscle in question, are 3 sets of 12 repetitions, with a rest of 50 seconds between sets, with this we finish, optionally, I recommend doing three sets of 10 repetitions of push-ups and thus finish with the full congested pectorals.

I can not finish this publication without giving credit again to Estefano Pernalete, who besides being the owner of the facilities, was very cordially my model to take the photos with which I illustrate this blog, I hope it is a significant contribution to you and that you get the best out of it.