Жим 2: Ж3

Training programs » Жим 2

Ж3

Set 1

1 round

300

s

Warm-up

Set 2

2 rounds

4

Keabsahan

Barbell Bench Press - Medium Grip

rest: 15 s, after the set 30 s

Set 3

1 round

10

Keabsahan

Ring Dips

rest: 15 s

10

Keabsahan

Dumbbell One-Arm Shoulder Press

rest: 15 s

18

Keabsahan

Squats

rest: 15 s

11

Keabsahan

Plate Pinch

rest after the set: 30 s

Set 4

1 round

12

Keabsahan

Ring Dips

rest: 15 s

12

Keabsahan

Dumbbell One-Arm Shoulder Press

rest: 15 s

20

Keabsahan

Squats

rest: 15 s

14

Keabsahan

Plate Pinch

rest after the set: 30 s

Set 5

1 round

8

Keabsahan

Ring Dips

rest: 15 s

8

Keabsahan

Dumbbell One-Arm Shoulder Press

rest: 15 s

16

Keabsahan

Squats

rest: 15 s

10

Keabsahan

Plate Pinch

rest after the set: 30 s

Set 6

1 round

8

Keabsahan

Ring Dips

rest: 15 s

8

Keabsahan

Dumbbell One-Arm Shoulder Press

rest: 15 s

16

Keabsahan

Squats

rest: 15 s

10

Keabsahan

Plate Pinch

rest after the set: 30 s

Set 7

1 round

10+

Keabsahan

Ring Dips

rest: 15 s

10+

Keabsahan

Dumbbell One-Arm Shoulder Press

rest: 15 s

20+

Keabsahan

Squats

rest: 15 s

13+

Keabsahan

Plate Pinch

rest after the set: 30 s

Set 8

3 rounds

16+

Keabsahan

Push-up

rest: 100 s, after the set 30 s

Set 9

1 round

300

s

Stretching

rest after the set: 30 s