Training programs » Планш&Горизонт
Плечи+трицепс чт
Set 1
Drop set
max
Kesahan
Tucked planсhe raises
rest: 90 s
Set 2
1 round
10
Kesahan
Dips dalam handstand menegak di dinding
10
Kesahan
Pseudo planche push ups
rest: 90 s
10
Kesahan
Dips dalam handstand menegak di dinding
10
Kesahan
Pseudo planche push ups
rest: 90 s
10
Kesahan
Dips dalam handstand menegak di dinding
10
Kesahan
Pseudo planche push ups
rest after the set: 120 s
Set 3
4 rounds
20
Kesahan
Close triceps position push-ups
rest: 90 s, after the set 120 s
Set 4
4 rounds
10
Kesahan
Standing Barbell Shoulder Press
rest: 120 s
Set 5
4 rounds
30
Kesahan
Bent Over Dumbbell Rear Delt Raise With Head On Bench
rest: 90 s, after the set 120 s
Set 6
4 rounds
max
Kesahan
Russian Bar Dip
max
Kesahan
Body Triceps Press Using Flat Bench
rest: 90 s, after the set 120 s
Set 7
4 rounds
20
Kesahan
Standing Dumbbell Triceps Extension
rest: 90 s, after the set 120 s
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