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