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Teo es un joven argentino influencer fitness que empezó a entrar en contacto con las pesas cuando tenía 14 años, en la ciudad de Tres Arroyos donde el nació. Comenzó poco a poco se enamoró del proceso y los avances que estaba conisguiendo. Los resultados le motivaron a seguir continuando hasta convertirse en un influencer fitness con miles de seguidores.
- Peso: 93-97 kilogramos
- Altura: 1.90 metros
Entrenamiento de Teo Cravenna
La rutina de Teo puede cambiar cada pocos meses, pero esta es una de las últimas rutinas que ha realizado y que le da muy buenos resultados. Es una rutina sencilla, él suele enfocarse en un entrenamiento de fuerza-volumen con un rango de repeticiones bajo, pero muy intensa. Suele hacer 2 o 3 series por ejercicio. Suele repetir casi todos los grupos musculares 2 veces por semana para darle intensidad.
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Día 1: Pierna
- Gemelo en prensa: 2 series x 6-10 repeticiones
- Sentadilla: 4 series x 5-8 repeticiones
- Press pierna (unilateral): 3 series x 6-10 repeticiones
- Curl femoral echado: 3 series x 6-10 repeticiones
- Extensión cuadriceps (unilateral): 2 series x 10-12 repeticiones
- Maquina aductores: 3 series x 8-10-12 repeticiones
Día 2: Empuje (pecho, hombro y triceps)
- Elevación lateral en poleas: 2 series x 12 repeticiones
- Press plano con mancuernas: 4 series x 6-8 repeticiones
- Press banca inclinado en máquina Smith: 3 series x 6-10 repeticiones
- Remo en máquina inclinada: 2 series x 8-12 repeticiones
- Curl bíceps sentado: 3 series x 8-10-12 repeticiones
- Extensión tríceps en polea: 3 series x 8-10-12 repeticiones
Día 3: Espalda y bíceps
- Peso muerto rumano: 2 series x 4-6 repeticiones
- Jalon al pecho (agarre ancho): 3 series x 6-10 repeticiones
- Máquina de remo: 3 series x 6-10 repeticiones
- Remo unilateral con mancuerna: 3 series x 6-10 repeticiones
- Curl martillo sentado: 2 series x 8-12 repeticiones
- Curl predicador scott: 2 series x 6-12 repeticiones
Día 4: Boxeo
Teo Cravenna deja este día para practicar boxeo.
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Día 5: Pierna (cuádriceps)
- Elevacion pantorrillas de pie en maquina: 2 series x 10-12 repeticiones
- Sentadilla hack: 3 series x 6-8 repeticiones
- Sentadilla bulgara con mancuernas: 3 series x 8-10 repeticiones
- Extensión cuádriceps: 2 series x 10 repeticiones
- Crunches declinado: 3 series x 8-12 repeticiones
Día 6: Torso
- Elevaciones alterales en polea: 3 series x 8-12 repeticiones
- Press banca: 3 series x 5-8 repeticiones
- Press banca inclinado con mancuernas: 3 series x 6-8 repeticiones
- Jalon al pecho: 3 series x 8-12 repeticiones
- Extensión triceps en polea con cuerdas: 3 series x 6-10 repeticiones
Día 7: Descanso
Teo Cravenna se toma este dia de descanso total. SeriesLista.com - Programas de TV, Series, Guía de episodios.
Dieta de Teo Cravenna
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Él ha publicado algunas dietas en su canal de YouTube, pero lo que nos interesa a nosotros es su dieta alimentica para ganar masa muscular. El podría consumir unas 4000 calorías diarias en su época de volumen. Este sería un ejemplo de la rutina que él mismo ha explicado:
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- Desayuno: Medio litro de agua, 80g de ave, 220 leche descremada, 3 panes, 3 huevos enteros y un café.
- Almuerzo: 210g pasta en crudo, 160g carne en crudo con cucharada de aceite de oliva
- Pre-entreno: Batido de proteinas con agua, pan con miel y un plátano
- Post-entreno: 3 rebanadas de pan, 2 huevos enteros
- Cena: 210g pasta en crudo, 160g carne en crudo con cucharada de aceite de oliva
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✅ Rutina y dieta de Teo Cravenna
Día 1: PiernaDía 2: Empuje (pecho, hombro y triceps)Día 3: Espalda y bícepsDía 4: BoxeoDía 5: Pierna (cuádriceps)Día 6: TorsoDía 7: Descanso
wfitzone
es
https://bacterianutritiva.es/static/images/wfitzone--rutina-y-dieta-de-teo-cravenna-5623-0.jpg
2025-01-12
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