Training programs » Убойная тренировка всего тела
Day 3
Set 1
4 rounds
20
효력
Windshield wipers
rest after the set: as much as you need
Set 2
2 rounds
45
에스
High Knee Jog
rest: 15 에스
45
에스
Russian Twist
rest: 15 에스
45
에스
Lying down leg raises
rest: 15 에스
45
에스
Scissor Kick
rest: 15 에스
45
에스
Bent-Knee Hip Raise
rest: 15 에스
45
에스
Plank
rest: 15 에스
45
에스
Jumping jacks
rest: 15 에스, after the set as much as you need
Set 3
1 round
5
효력
Close triceps position push-ups
rest: 30 에스
5
효력
Wide hands push-ups
rest: 30 에스
5
효력
Diamond Push-Ups
rest: 30 에스
3
효력
Close triceps position push-ups
3
효력
Wide hands push-ups
3
효력
Diamond Push-Ups
rest: 60 에스
8
효력
Close triceps position push-ups
rest: 30 에스
8
효력
Wide hands push-ups
rest: 30 에스
8
효력
Diamond Push-Ups
rest: 60 에스
max
효력
Close triceps position push-ups
rest: 60 에스
max
효력
Wide hands push-ups
rest: 60 에스
max
효력
Diamond Push-Ups
rest after the set: as much as you need
Set 4
4 rounds
15
효력
Bench dips
rest after the set: as much as you need
보내다