Training programs » denchik
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Set 1
1 round
10
Kesahan
Tarik-up
rest: 30 s
20
Kesahan
Harga rendah
rest: 30 s
60
s
Rest
rest after the set: 60 s
Set 2
1 round
10
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 30 s
30
Kesahan
Tekan tubi
rest: 30 s
2
Kesahan
Tuala depan (dalam kedua-dua arah)
rest: 30 s
180
s
Rest
rest after the set: 60 s
Set 3
1 round
4
Kesahan
Kuasa keluaran dua
rest: 30 s
30
Kesahan
Bench dips
rest: 30 s
10
Kesahan
Half Burpees
rest: 30 s
20
Kesahan
Squats
rest after the set: 60 s
Set 4
1 round
15
Kesahan
Parallel bar push-ups
rest: 30 s
20
Kesahan
Hanging knee raises
rest: 30 s
20
Kesahan
Jump squats
rest: 30 s
15
Kesahan
Hanging Leg Raise to L-Sit
rest: 30 s
15
Kesahan
Lunge Jump
rest after the set: 60 s
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