КАЛИСТЕНИКА 2 ДЕНЬ

Latihan

КАЛИСТЕНИКА 2 ДЕНЬ

Author: Dmitry

Rumah

Set 1

1 round

20

Keabsahan

Bodyweight Lunges (each leg)

rest: 60 s

20

Keabsahan

Bodyweight Lunges (each leg)

rest: 60 s

22

Keabsahan

Bodyweight Lunges (each leg)

rest after the set: 60 s

Set 2

1 round

22

Keabsahan

Close triceps position push-ups

rest: 60 s

10

Keabsahan

Close grip pull-ups

rest: 60 s

10

Keabsahan

Dips - Triceps Version

rest: 60 s

5

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 3

1 round

18

Keabsahan

Close triceps position push-ups

rest: 60 s

5

Keabsahan

Close grip pull-ups

rest: 60 s

8

Keabsahan

Dips - Triceps Version

rest: 60 s

5

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 4

1 round

15

Keabsahan

Close triceps position push-ups

rest: 60 s

4

Keabsahan

Close grip pull-ups

rest: 60 s

6

Keabsahan

Dips - Triceps Version

rest: 60 s

5

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 5

1 round

15

Keabsahan

Close triceps position push-ups

rest: 30 s

4

Keabsahan

Close grip pull-ups

rest: 30 s

4

Keabsahan

Dips - Triceps Version

rest: 30 s

4

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 6

1 round

15

Keabsahan

Close triceps position push-ups

rest: 30 s

3

Keabsahan

Close grip pull-ups

rest: 30 s

4

Keabsahan

Dips - Triceps Version

rest: 30 s

5

Keabsahan

Chin-Ups

rest after the set: 60 s

Set 7

1 round

15

Keabsahan

Ab Roller

rest: 60 s

10

Keabsahan

Ab Roller

rest: 60 s

8

Keabsahan

Ab Roller

rest after the set: 60 s

Set 8

1 round

max

Keabsahan

Ab Crunch Machine

rest after the set: 60 s

Set 9

1 round

60

Keabsahan

Standing Calf Raises

rest after the set: 60 s