#1

Latihan

#1

Difficulty:

easy

Pace:

moderate

Author: J_JW

Tríceps, hombros.

Rumah

Set 1

1 round

8

Keabsahan

Diamond Push-Ups

8

Keabsahan

Pike push-ups

10

Keabsahan

Push-up

1

Keabsahan

Push Up to Side Plank

10

Keabsahan

Reverse T-bar dips

1

Keabsahan

Straight leg in and outs

1

Keabsahan

Knee push ups

1

Keabsahan

Dive Bomber Push-Up

rest: 240 s

1

Keabsahan

Sudut di bar horisontal (selebar bahu grip) - kunci

rest after the set: 240 s

Set 2

1 round

8

Keabsahan

Diamond Push-Ups

rest: 15 s

8

Keabsahan

Pike push-ups

rest: 15 s

15

Keabsahan

Push-up

rest: 15 s

15

Keabsahan

Reverse T-bar dips

rest: 15 s

1

Keabsahan

Push Up to Side Plank

rest: 15 s

1

Keabsahan

Full body crunches

rest: 15 s

1

Keabsahan

Knee push ups

rest: 15 s

1

Keabsahan

Dive Bomber Push-Up

rest: 15 s

1

Keabsahan

Sudut di bar horisontal (selebar bahu grip) - kunci

rest after the set: 170 s

Set 3

1 round

10

Keabsahan

Diamond Push-Ups

rest: 30 s

10

Keabsahan

Pike push-ups

rest: 30 s

18

Keabsahan

Push-up

rest: 30 s

20

Keabsahan

Reverse T-bar dips

rest: 30 s

1

Keabsahan

Push Up to Side Plank

rest: 30 s

1

Keabsahan

Push-up

rest: 30 s

1

Keabsahan

Knee push ups

rest: 30 s

1

Keabsahan

Dive Bomber Push-Up

rest: 30 s

1

Keabsahan

Sudut di bar horisontal (selebar bahu grip) - kunci

rest after the set: 120 s

Set 4

1 round

12

Keabsahan

Diamond Push-Ups

rest: 40 s

12

Keabsahan

Pike push-ups

rest: 40 s

20

Keabsahan

Push-up

rest: 40 s

25

Keabsahan

Reverse T-bar dips

rest: 40 s

1

Keabsahan

Push Up to Side Plank

rest: 40 s

1

Keabsahan

Push-up

rest: 40 s

1

Keabsahan

Knee push ups

rest: 40 s

1

Keabsahan

Dive Bomber Push-Up

rest: 40 s

1

Keabsahan

Sudut di bar horisontal (selebar bahu grip) - kunci

rest after the set: 60 s

Set 5

1 round

12

Keabsahan

Diamond Push-Ups

rest: 40 s

12

Keabsahan

Pike push-ups

rest: 40 s

20

Keabsahan

Push-up

rest: 40 s

25

Keabsahan

Reverse T-bar dips

rest: 40 s

1

Keabsahan

Push Up to Side Plank

rest: 40 s

1

Keabsahan

Pull-up

rest: 40 s

1

Keabsahan

Knee push ups

rest: 40 s

1

Keabsahan

Dive Bomber Push-Up

rest: 40 s

1

Keabsahan

Sudut di bar horisontal (selebar bahu grip) - kunci

rest after the set: 60 s

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