Workouts
Руки, пресс без снарядов
Author: AtariMaster
Start
Set 1
1 round
15
rep
Push-Ups
rest: 50 sеc
13
rep
Bench dips
rest: 50 sеc
15
rep
Crunches
rest: 50 sеc
7
rep
Decline Push-Ups
rest: 50 sеc
20
sеc
Plank
rest: 50 sеc
15
rep
Push-Ups
rest: 50 sеc
8
rep
Half Burpees
rest: 50 sеc
20
sеc
Side plank
rest: 50 sеc
25
rep
Squats
rest: 50 sеc
30
sеc
Static push-up hold
rest: 50 sеc
5
rep
Split leg V-ups
rest after the set: 90 sеc
Set 2
1 round
14
rep
Push-Ups
rest: 50 sеc
11
rep
Bench dips
rest: 50 sеc
12
rep
Crunches
rest: 50 sеc
6
rep
Decline Push-Ups
rest: 50 sеc
20
sеc
Plank
rest: 50 sеc
15
rep
Push-Ups
rest: 50 sеc
8
rep
Half Burpees
rest: 50 sеc
20
sеc
Side plank
rest: 50 sеc
15
rep
Squats
rest: 50 sеc
30
sеc
Static push-up hold
rest: 50 sеc
5
rep
Split leg V-ups
rest after the set: 90 sеc
Set 3
1 round
10
rep
Push-Ups
rest: 50 sеc
8
rep
Bench dips
rest: 50 sеc
17
rep
Crunches
rest: 50 sеc
5
rep
Decline Push-Ups
rest: 50 sеc
20
sеc
Plank
rest: 50 sеc
15
rep
Push-Ups
rest: 50 sеc
8
rep
Half Burpees
rest: 50 sеc
20
sеc
Side plank
rest: 50 sеc
20
rep
Squats
rest: 50 sеc
30
sеc
Static push-up hold
rest: 50 sеc
3
rep
Split leg V-ups
rest after the set: 90 sеc
Set 4
Drop set
10
rep
Push-Ups
rest: 50 sеc
8
rep
Bench dips
rest: 50 sеc
17
rep
Crunches
rest: 50 sеc
5
rep
Decline Push-Ups
rest: 50 sеc
20
sеc
Plank
rest: 50 sеc
15
rep
Push-Ups
rest: 50 sеc
8
rep
Half Burpees
rest: 50 sеc
20
sеc
Side plank
rest: 50 sеc
20
rep
Squats
rest: 50 sеc
30
sеc
Static push-up hold
rest: 50 sеc
3
rep
Split leg V-ups
rest: 50 sеc
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