✅ Rutina y dieta de Keone Pearson

 

 

 

Rutina y dieta de keone pearson 1

 






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Keone ‘El Prodigio’ Pearson nació el 23 de febrero de 1995 en Georgia, EE.UU. en un pueblo militar. En un inicio se decantó por el fútbol americano, pero más tarde se inició en el gimnasio para ganar masa muscular en este deporte. Poco a poco se fue desapegando del fútbol y logró encontrar el interés por culturismo.

 

Sus primeras victorias llegaron en 2016 y 2017 y se hizo profesional en 2018, debutando por primera vez en Mister Olympia en 2019. Y logró la victoria en la categoría 212 de Mister Olympia en 2023. Se ha convertido en todo un ejemplo a seguir dentro del mundo fitness. Y por eso te traemos algunas de sus rutinas más bestiales para ganar masa muscular.





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(function ($) { var $self = $('.adace-loader-67483d6c8bbb7'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483d6c8bbb7 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483d6c8bb85%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d6c8bbb7(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483d6c8bbb7(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







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Entrenamiento de Keone Pearson

Hemos buscado información de la rutina de Keone Pearson para traértela aquí. Él mismo sube vídeos donde muestra alguna de sus entrenamientos, pero no le explica muy bien todo lo que hace y es bastante extenso, por eso esto es el resumen de la rutina en el gimnasio de Keone Pearson.

 

 

Rutina y dieta de keone pearson 2




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Es probable que no todo este en el orden cronológico, desconocemos los días de descanso. Pero esto sería una aproximación de la rutina de Keone Pearson:

 

 

Día 1: Pectorales

  • Aperturas en máquina: 3 series x 15 repeticiones
  • Press vertical en máquina: 4 series x 10 repeticiones
  • Aperturas en polea (elevación media): 4 series x 12 repeticiones
  • Press inclinado en máquina: 4 series x 10 repeticiones
  • Elevaciones laterales con mancuerna: 3 series x 12 repeticiones
  • Fondos en máquina: 5 series x 15-12 repeticiones

Día 2: Espalda

  • Dominadas con agarre neutro: 3 series x 15-12 repeticiones (calentamiento)
  • Remo con soporte apoyado: 5 series x 10-8 repeticiones
  • Jalones con agarre estrecho: 4 series x 10 repeticiones
  • Remo con mancuernas, apoyado en banco inclinado: 3 series x 12 repeticiones
  • Jalón con agarre ancho: 3 series x 12-10-8 repeticiones
  • Remo con agarre estrecho: 4 series x 10-10-8-6 repeticiones

Día 3: Brazos

  • Extensión tríceps mancuerna tras nuca: 2 series x 15 repeticiones (calentamiento)
  • Extensión tríceps en polea de cuerdas: 4 series x 12-10 repeticiones
  • Curl bícep con barra en polea baja: 4 series x 12-10 repeticiones
  • Extensión tríceps en polea: 3 series x 15-12-10 repeticiones
  • Martillo bíceps: 4 series x 10 repeticiones
  • Extensión tríceps mancuerna tras nuca: 4 series x 10 repeticiones
  • Curl biceps en polea apoyado: 3 series x 12 repeticiones
  • Extensión tríceps en polea de cuerdas: 2 series x hasta el fallo

Día 4: Piernas

  • Extensión cuádriceps 2 series x hasta el fallo (calentamiento)
  • Sentadilla Hack: 4 series x 8 repeticiones
  • Press pierna: 5 series x 12 repeticiones
  • Sentadilla con barra: 4 series x 10 repeticiones
  • Curl sentado fermoral: 3 series x 10 repeticiones
  • Peso muerto rumano: 4 series x 8 repeticiones
  • Curl echado femoral: 2 series x hasta el fallo

Día 5: Hombro + Brazos

  • Alternar elevaciones laterales y frontales con mancuernas:2 series x 15 repeticiones (calentamiento con poco peso)
  • [SUPERSERIE] Elevaciones frontales con mancuernas apoyado en respaldo + Elevaciones laterales con mancuernas apoyado en respaldo: 4 series x 10 repeticiones
  • Pull face: 3 series x 12-10 repeticiones
  • Press militar en máquina: 4 series x 10 repeticiones
  • Elevaciones laterales en polea: 3 series x 15-12-10 repeticiones
  • Remo al cuello: 4 series x 10 repeticiones
  • [SUPERSERIE] Curl bíceps + Extensión tríceps en polea de cuerdas: 4 series x 10 repeticiones
  • [SUPERSERIE] Curl concentrado con mancuerna + Extensión tríceps tras nuca en polea: 4 series x 10 repeticiones

Día 6: Cardio

Este día suele hacer 45 minutos de cardio.

 





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Día 7: Descanso

Este día se lo toma de total descanso. Serviços de finanças

 

 

Dieta de Keone Pearson

No todo la masa muscular que tiene Pearson viene de sus entrenamientos, aunque son muy intensivos y con grandes cargas, él necesita del apoyo de una buena alimentación.

 

Rutina y dieta de keone pearson 3





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Él afirma que algunos días puede consumir entorno 4000 calorías al día, por supuesto en etapas de hipertrofia. Te dejo aquí las comidas que realiza Keone Pearson para ganar masa muscular.

 

  • Desayuno: Avena – 80 gramos, Plátano – 1, Carne de res – 100 gramos, Proteína de suero – 30 gramos
  • Mediodía: Pollo – 200 gramos, Arroz jazmín – 75 gramos
  • Pre-entrenamiento: 5 gramos de L-citrulina, 3 gramos de GlycerPump, 1 gramo de sulfato de agmatina, 1 gramo de L-tirosina – 2 cucharadas
  • Entrenamiento: EAA + BCAA formula
  • Comida: Aislado de proteína de suero – 30 gramos, Piña – 50 gramos, Arroz jazmín – 75 gramos, Carne Molida Magra – 200 gramos
  • Merienda: Crema de Cereales de Arroz- 75 gramos, Pollo – 200 gramos
  • Cena: Salmón – 200 gramos, Patatas – 200 gramos
  • Pre-cama: Avena – 50 gramos, Aislado de proteína de suero – 30 gramos, Mantequilla de almendras – 30 gramos







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✅ Rutina y dieta de Keone Pearson

Día 1: PectoralesDía 2: EspaldaDía 3: BrazosDía 4: PiernasDía 5: Hombro + BrazosDía 6: CardioDía 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-y-dieta-de-keone-pearson-5584-0.jpg

2025-01-11

 

Rutina y dieta de keone pearson 1
Rutina y dieta de keone pearson 1
Rutina y dieta de keone pearson 1
Rutina y dieta de keone pearson 1
Rutina y dieta de keone pearson 1
Rutina y dieta de keone pearson 1

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