Training programs » Жим 2
Ж3
Set 1
1 round
300
s
Warm-up
Set 2
2 rounds
4
Kesahan
Barbell Bench Press - Medium Grip
rest: 15 s, after the set 30 s
Set 3
1 round
10
Kesahan
Ring Dips
rest: 15 s
10
Kesahan
Dumbbell One-Arm Shoulder Press
rest: 15 s
18
Kesahan
Squats
rest: 15 s
11
Kesahan
Plate Pinch
rest after the set: 30 s
Set 4
1 round
12
Kesahan
Ring Dips
rest: 15 s
12
Kesahan
Dumbbell One-Arm Shoulder Press
rest: 15 s
20
Kesahan
Squats
rest: 15 s
14
Kesahan
Plate Pinch
rest after the set: 30 s
Set 5
1 round
8
Kesahan
Ring Dips
rest: 15 s
8
Kesahan
Dumbbell One-Arm Shoulder Press
rest: 15 s
16
Kesahan
Squats
rest: 15 s
10
Kesahan
Plate Pinch
rest after the set: 30 s
Set 6
1 round
8
Kesahan
Ring Dips
rest: 15 s
8
Kesahan
Dumbbell One-Arm Shoulder Press
rest: 15 s
16
Kesahan
Squats
rest: 15 s
10
Kesahan
Plate Pinch
rest after the set: 30 s
Set 7
1 round
10+
Kesahan
Ring Dips
rest: 15 s
10+
Kesahan
Dumbbell One-Arm Shoulder Press
rest: 15 s
20+
Kesahan
Squats
rest: 15 s
13+
Kesahan
Plate Pinch
rest after the set: 30 s
Set 8
3 rounds
16+
Kesahan
Tekan tubi
rest: 100 s, after the set 30 s
Set 9
1 round
300
s
Stretching
rest after the set: 30 s
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