✅ Rutina y dieta de Ramón Dino

 

 

 

Rutina y dieta de ramon dino 1






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Ramón Dino es un culturista nacido en 1995, se aficionó por este mundillo desde joven, pero no tenía dinero para costear la suscripción a un gimnasio. Desde los 15 años, entrenaba al aire libre, en una plaza de su localidad. En 2022, Ramón hizo notar su presencia en el Arnold Classic, donde quedó en segundo lugar detrás de Terrence Ruffin, destacando su continuo ascenso. Y es considerado como uno de los mejores culturistas del mundo en la actualidad.

 

  • Peso: 111 kg
  • Altura: 1.80 metros

Entrenamiento de Ramón Dino

Rutina y dieta de ramon dino 2




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Para lograr sus mismos resultados necesitaremos usar grandes cargas y seguir la rutina de Ramón Dino en el gimnasio, además claro esta de una buena dieta para conseguir los macros necesarios. Aquí te dejamos con una de sus rutinas:

 

 





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Día 1: Pectorales y deltoides

  • Press superior con mancuernas: 3 series x 12-6 repeticiones
  • Pectoral superior en máquina: 3 series x 8-12 repeticiones
  • Press plano en máquina: 3 series x 8-12 repeticiones
  • Aperturas en máquina: 3 series x 8-12 repeticiones
  • Press Arnold: 3 series x 10-16 repeticiones
  • Elevaciones frontales con polea: 3 series x 8-12 repeticiones
  • Elevaciones laterales en máquina: 3 series x 6-10 repeticiones

Día 2: Espada

  • Jalón con cuerdas y brazos rectos: 3 series x 10-12 repeticiones
  • Jalón lateral con agarre amplio: 4 series de 8-10 repeticiones
  • Jalón lateral con barra en V: 4 series de 8-10 repeticiones
  • Remo inclinado con barra: 4 series de 10-12 repeticiones
  • Hiperextensión: 4 series de 10-12 repeticiones

Día 3: Piernas

  • Extensión de piernas: 3 series de 10-12 repeticiones
  • Sentadillas con barra: 3 series de 10-12 repeticiones
  • Press de piernas: 4 series de 10-12 repeticiones
  • Hack de sentadillas: 3 series de 10 a 12 repeticiones
  • Curl de piernas acostado: 4 series de 10-12 repeticiones
  • Estocadas caminando: 3 series de 10 repeticiones

Día 4: Hombros

  • Press de hombros en máquina inclinada: 5 series de 8-10 repeticiones
  • Elevaciones laterales con mancuernas: 5 series de 12 repeticiones
  • Elevaciones laterales en máquina sentado: 4 series de 12 repeticiones
  • Elevaciones frontales con barra: 3 series de 12 repeticiones
  • Máquina de moscas deltoides traseras: 3 series de 12 repeticiones
  • Acostado deltoides posterior: 3 series de 10-12 repeticiones

Día 5: Brazos

  • Curl con mancuernas en forma de araña: 3 series de 10 a 12 repeticiones
  • Curl inclinado con mancuernas: 4 series de 10-12 repeticiones
  • Curl con máquina predicadora: 3 series de 12 repeticiones
  • Extensión de cuerda de tríceps: 4 series de 10-12 repeticiones
  • Máquina de flexión de tríceps: 4 series de 12 repeticiones
  • Extensión de tríceps con cuerda aérea: 4 series de 10-12 repeticiones

Día 6 y 7: Descanso

Normalmente estos días se los toma de descanso o alguna actividad física como cardio HIIT.

 

 





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Dieta de Ramón Dino


Rutina y dieta de ramon dino 3

Para ser un competidor de élite de físico clásico, debes hacer una dieta intensa como tal. Lograr el plan de nutrición es el 80% de la batalla cuesta arriba, y Ramón parece tenerlo cubierto. Guias y Trucos tecnologicos

 

 






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El plan de alimentación de Ramon Dino consiste en una dieta equilibrada de proteínas, carbohidratos y grasas saludables. Comienza el día con huevos, que aportan una gran fuente de proteínas y grasas saludables, seguidos de un plátano, que proporciona una fuente de energía rápida.

 

 





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  • Desayuno: Huevos y plátano
  • Mediodía: Proteína y creatina
  • Comida: Arroz integral, batatas, aguacate
  • Merienda: Barrita proteica
  • Cena: Carnes magras, PPescado rico en omega 3 y verduras de hoja verde







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✅ Rutina y dieta de Ramón Dino

Día 1: Pectorales y deltoidesDía 2: EspadaDía 3: PiernasDía 4: HombrosDía 5: BrazosDía 6 y 7: Descanso

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-y-dieta-de-ramon-dino-5630-0.jpg

2025-01-12

 

Rutina y dieta de ramon dino 1
Rutina y dieta de ramon dino 1
Rutina y dieta de ramon dino 1
Rutina y dieta de ramon dino 1
Rutina y dieta de ramon dino 1
Rutina y dieta de ramon dino 1

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