Training programs » Ripped body from Mike Vasquez
Day 20
Video: watch
Target area: Abs, Legs, Shoulders
Set 1
3 rounds
30
rep
x
light
weight
Arm Circles
rest: 60 sеc, after the set 120 sеc
Set 2
2 rounds
10
rep
Dumbbell One-Arm Shoulder Press
rest: 60 sеc, after the set 120 sеc
Set 3
2 rounds
8
rep
Dumbbell One-Arm Shoulder Press
rest: 60 sеc, after the set 120 sеc
Set 4
1 round
6
rep
Dumbbell One-Arm Shoulder Press
rest after the set: 120 sеc
Set 5
5 rounds
15
rep
Bent-Over Dumbbell Lateral Raise
rest: 60 sеc, after the set 120 sеc
Set 6
2 rounds
15
rep
Front Dumbbell Raise Using Towel
rest: 30 sеc, after the set 120 sеc
Set 7
2 rounds
12
rep
Front Dumbbell Raise Using Towel
rest: 30 sеc, after the set 120 sеc
Set 8
4 rounds
12
rep
Barbell behind the-neck to military press
rest: 30 sеc, after the set 120 sеc
Set 9
3 rounds
12
rep
Dumbbell Shrug
12
rep
Shoulder Tap
12
rep
Dumbbell V-Sit Cross Jab
rest: 60 sеc, after the set 120 sеc
Set 10
3 rounds
25
rep
Front Box Jump + Burpee
rest: 60 sеc, after the set 120 sеc
Set 11
3 rounds
10
rep
Superman Push-Up to Tuck Jump
rest: 60 sеc, after the set 120 sеc
Set 12
3 rounds
20
meter
Farmer's Walk
9
rep
Leg raises (toes touch the bar)
rest: 60 sеc, after the set 120 sеc
Ок
мм да!????
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