Latihan
Compounding workout
Author: Azizbek Irisbekov

Massive compounding workout with 13 sets, each is harder than previous. This is a great workout to test your skills and strength.
This workout contains:
288 - push ups
288 - incline push ups
152 - pull ups
80 - chin ups
9 minute of plank
20 - dips
57 - diamond push ups

Do within 120 minutes

Laman
Set 1
1 round
10
Kesahan
Tekan tubi
rest: 60 s
10
Kesahan
Incline Push-Ups
rest: 60 s
5
Kesahan
Tarik-up
rest after the set: 120 s
Set 2
1 round
12
Kesahan
Tekan tubi
rest: 60 s
12
Kesahan
Incline Push-Ups
rest: 60 s
6
Kesahan
Tarik-up
rest after the set: 120 s
Set 3
1 round
15
Kesahan
Tekan tubi
rest: 60 s
15
Kesahan
Incline Push-Ups
rest: 60 s
8
Kesahan
Tarik-up
rest after the set: 120 s
Set 4
1 round
16
Kesahan
Tekan tubi
rest: 60 s
8
Kesahan
Tarik-up
rest: 60 s
16
Kesahan
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 5
1 round
18
Kesahan
Tekan tubi
rest: 60 s
9
Kesahan
Tarik-up
rest: 60 s
18
Kesahan
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 6
1 round
20
Kesahan
Tekan tubi
rest: 60 s
10
Kesahan
Tarik-up
rest: 60 s
20
Kesahan
Incline Push-Ups
rest: 60 s
30
s
Plank
rest after the set: 120 s
Set 7
1 round
22
Kesahan
Tekan tubi
rest: 60 s
12
Kesahan
Tarik-up
rest: 60 s
22
Kesahan
Incline Push-Ups
rest: 60 s
12
Kesahan
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 8
1 round
24
Kesahan
Tekan tubi
rest: 60 s
14
Kesahan
Tarik-up
rest: 60 s
24
Kesahan
Incline Push-Ups
rest: 60 s
14
Kesahan
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 9
1 round
25
Kesahan
Tekan tubi
rest: 60 s
15
Kesahan
Tarik-up
rest: 60 s
25
Kesahan
Incline Push-Ups
rest: 60 s
15
Kesahan
Chin-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 10
1 round
27
Kesahan
Tekan tubi
rest: 60 s
15
Kesahan
Tarik-up
rest: 60 s
27
Kesahan
Incline Push-Ups
rest: 60 s
15
Kesahan
Chin-Ups
rest: 60 s
10
Kesahan
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 11
1 round
29
Kesahan
Tekan tubi
rest: 60 s
15
Kesahan
Tarik-up
rest: 60 s
29
Kesahan
Incline Push-Ups
rest: 60 s
15
Kesahan
Chin-Ups
rest: 60 s
12
Kesahan
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 12
1 round
30
Kesahan
Tekan tubi
rest: 60 s
15
Kesahan
Tarik-up
rest: 60 s
30
Kesahan
Incline Push-Ups
rest: 60 s
15
Kesahan
Chin-Ups
rest: 60 s
15
Kesahan
Diamond Push-Ups
rest: 60 s
60
s
Plank
rest after the set: 120 s
Set 13
1 round
180
s
Rest
rest: 60 s
40
Kesahan
Tekan tubi
rest: 60 s
20
Kesahan
Tarik-up
rest: 60 s
20
Kesahan
Harga rendah
rest: 60 s
40
Kesahan
Incline Push-Ups
rest: 60 s
20
Kesahan
Chin-Ups
rest: 60 s
20
Kesahan
Diamond Push-Ups
rest: 60 s
90
s
Plank
rest after the set: 120 s
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