#1

Latihan

#1

Difficulty:

easy

Pace:

moderate

Author: J_JW

Tríceps, hombros.

Laman

Set 1

1 round

8

Kesahan

Diamond Push-Ups

8

Kesahan

Pike push-ups

10

Kesahan

Tekan tubi

1

Kesahan

Push Up to Side Plank

10

Kesahan

Reverse T-bar dips

1

Kesahan

Straight leg in and outs

1

Kesahan

Knee push ups

1

Kesahan

Dive Bomber Push-Up

rest: 240 s

1

Kesahan

Sudut di bar mendatar (cengkaman bahu-lebar) - kunci

rest after the set: 240 s

Set 2

1 round

8

Kesahan

Diamond Push-Ups

rest: 15 s

8

Kesahan

Pike push-ups

rest: 15 s

15

Kesahan

Tekan tubi

rest: 15 s

15

Kesahan

Reverse T-bar dips

rest: 15 s

1

Kesahan

Push Up to Side Plank

rest: 15 s

1

Kesahan

Full body crunches

rest: 15 s

1

Kesahan

Knee push ups

rest: 15 s

1

Kesahan

Dive Bomber Push-Up

rest: 15 s

1

Kesahan

Sudut di bar mendatar (cengkaman bahu-lebar) - kunci

rest after the set: 170 s

Set 3

1 round

10

Kesahan

Diamond Push-Ups

rest: 30 s

10

Kesahan

Pike push-ups

rest: 30 s

18

Kesahan

Tekan tubi

rest: 30 s

20

Kesahan

Reverse T-bar dips

rest: 30 s

1

Kesahan

Push Up to Side Plank

rest: 30 s

1

Kesahan

Tekan tubi

rest: 30 s

1

Kesahan

Knee push ups

rest: 30 s

1

Kesahan

Dive Bomber Push-Up

rest: 30 s

1

Kesahan

Sudut di bar mendatar (cengkaman bahu-lebar) - kunci

rest after the set: 120 s

Set 4

1 round

12

Kesahan

Diamond Push-Ups

rest: 40 s

12

Kesahan

Pike push-ups

rest: 40 s

20

Kesahan

Tekan tubi

rest: 40 s

25

Kesahan

Reverse T-bar dips

rest: 40 s

1

Kesahan

Push Up to Side Plank

rest: 40 s

1

Kesahan

Tekan tubi

rest: 40 s

1

Kesahan

Knee push ups

rest: 40 s

1

Kesahan

Dive Bomber Push-Up

rest: 40 s

1

Kesahan

Sudut di bar mendatar (cengkaman bahu-lebar) - kunci

rest after the set: 60 s

Set 5

1 round

12

Kesahan

Diamond Push-Ups

rest: 40 s

12

Kesahan

Pike push-ups

rest: 40 s

20

Kesahan

Tekan tubi

rest: 40 s

25

Kesahan

Reverse T-bar dips

rest: 40 s

1

Kesahan

Push Up to Side Plank

rest: 40 s

1

Kesahan

Tarik-up

rest: 40 s

1

Kesahan

Knee push ups

rest: 40 s

1

Kesahan

Dive Bomber Push-Up

rest: 40 s

1

Kesahan

Sudut di bar mendatar (cengkaman bahu-lebar) - kunci

rest after the set: 60 s

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