Təlim
Compounding workout
Author: Azizbek Irisbekov

Massive compounding workout with 13 sets, each is harder than previous. This is a great workout to test your skills and strength.
This workout contains:
288 - push ups
288 - incline push ups
152 - pull ups
80 - chin ups
9 minute of plank
20 - dips
57 - diamond push ups

Do within 120 minutes

Ev
Set 1
1 round
10
Etibarlılıq
Push-up
rest: 60 s
10
Etibarlılıq
Incline Push-Ups
rest: 60 s
5
Etibarlılıq
-Up Pull
rest after the set: 120 s
Set 2
1 round
12
Etibarlılıq
Push-up
rest: 60 s
12
Etibarlılıq
Incline Push-Ups
rest: 60 s
6
Etibarlılıq
-Up Pull
rest after the set: 120 s
Set 3
1 round
15
Etibarlılıq
Push-up
rest: 60 s
15
Etibarlılıq
Incline Push-Ups
rest: 60 s
8
Etibarlılıq
-Up Pull
rest after the set: 120 s
Set 4
1 round
16
Etibarlılıq
Push-up
rest: 60 s
8
Etibarlılıq
-Up Pull
rest: 60 s
16
Etibarlılıq
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 5
1 round
18
Etibarlılıq
Push-up
rest: 60 s
9
Etibarlılıq
-Up Pull
rest: 60 s
18
Etibarlılıq
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 6
1 round
20
Etibarlılıq
Push-up
rest: 60 s
10
Etibarlılıq
-Up Pull
rest: 60 s
20
Etibarlılıq
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 7
1 round
22
Etibarlılıq
Push-up
rest: 60 s
12
Etibarlılıq
-Up Pull
rest: 60 s
22
Etibarlılıq
Incline Push-Ups
rest: 60 s
12
Etibarlılıq
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 8
1 round
24
Etibarlılıq
Push-up
rest: 60 s
14
Etibarlılıq
-Up Pull
rest: 60 s
24
Etibarlılıq
Incline Push-Ups
rest: 60 s
14
Etibarlılıq
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 9
1 round
25
Etibarlılıq
Push-up
rest: 60 s
15
Etibarlılıq
-Up Pull
rest: 60 s
25
Etibarlılıq
Incline Push-Ups
rest: 60 s
15
Etibarlılıq
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 10
1 round
27
Etibarlılıq
Push-up
rest: 60 s
15
Etibarlılıq
-Up Pull
rest: 60 s
27
Etibarlılıq
Incline Push-Ups
rest: 60 s
15
Etibarlılıq
Chin-Ups
rest: 60 s
10
Etibarlılıq
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 11
1 round
29
Etibarlılıq
Push-up
rest: 60 s
15
Etibarlılıq
-Up Pull
rest: 60 s
29
Etibarlılıq
Incline Push-Ups
rest: 60 s
15
Etibarlılıq
Chin-Ups
rest: 60 s
12
Etibarlılıq
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 12
1 round
30
Etibarlılıq
Push-up
rest: 60 s
15
Etibarlılıq
-Up Pull
rest: 60 s
30
Etibarlılıq
Incline Push-Ups
rest: 60 s
15
Etibarlılıq
Chin-Ups
rest: 60 s
15
Etibarlılıq
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 13
1 round
180
s
Rest
rest: 60 s
40
Etibarlılıq
Push-up
rest: 60 s
20
Etibarlılıq
-Up Pull
rest: 60 s
20
Etibarlılıq
Dips
rest: 60 s
40
Etibarlılıq
Incline Push-Ups
rest: 60 s
20
Etibarlılıq
Chin-Ups
rest: 60 s
20
Etibarlılıq
Diamond Push-Ups
rest: 60 s
90
s
Plank
rest after the set: 120 s
Изи
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