Training programs » Жим 2
Ж3
Set 1
1 round
300
s
Warm-up
Set 2
2 rounds
4
Etibarlılıq
Barbell Bench Press - Medium Grip
rest: 15 s, after the set 30 s
Set 3
1 round
10
Etibarlılıq
Ring Dips
rest: 15 s
10
Etibarlılıq
Dumbbell One-Arm Shoulder Press
rest: 15 s
18
Etibarlılıq
Squats
rest: 15 s
11
Etibarlılıq
Plate Pinch
rest after the set: 30 s
Set 4
1 round
12
Etibarlılıq
Ring Dips
rest: 15 s
12
Etibarlılıq
Dumbbell One-Arm Shoulder Press
rest: 15 s
20
Etibarlılıq
Squats
rest: 15 s
14
Etibarlılıq
Plate Pinch
rest after the set: 30 s
Set 5
1 round
8
Etibarlılıq
Ring Dips
rest: 15 s
8
Etibarlılıq
Dumbbell One-Arm Shoulder Press
rest: 15 s
16
Etibarlılıq
Squats
rest: 15 s
10
Etibarlılıq
Plate Pinch
rest after the set: 30 s
Set 6
1 round
8
Etibarlılıq
Ring Dips
rest: 15 s
8
Etibarlılıq
Dumbbell One-Arm Shoulder Press
rest: 15 s
16
Etibarlılıq
Squats
rest: 15 s
10
Etibarlılıq
Plate Pinch
rest after the set: 30 s
Set 7
1 round
10+
Etibarlılıq
Ring Dips
rest: 15 s
10+
Etibarlılıq
Dumbbell One-Arm Shoulder Press
rest: 15 s
20+
Etibarlılıq
Squats
rest: 15 s
13+
Etibarlılıq
Plate Pinch
rest after the set: 30 s
Set 8
3 rounds
16+
Etibarlılıq
Push-up
rest: 100 s, after the set 30 s
Set 9
1 round
300
s
Stretching
rest after the set: 30 s
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