#1

Opplæring

#1

Difficulty:

easy

Pace:

moderate

Author: J_JW

Tríceps, hombros.

Start

Set 1

1 round

8

Gyldighet

Diamond Push-Ups

8

Gyldighet

Pike push-ups

10

Gyldighet

Armhevinger

1

Gyldighet

Push Up to Side Plank

10

Gyldighet

Reverse T-bar dips

1

Gyldighet

Straight leg in and outs

1

Gyldighet

Knee push ups

1

Gyldighet

Dive Bomber Push-Up

rest: 240 s

1

Gyldighet

Vinkelen under en horisontal bar (skulderbredt grep) - lås

rest after the set: 240 s

Set 2

1 round

8

Gyldighet

Diamond Push-Ups

rest: 15 s

8

Gyldighet

Pike push-ups

rest: 15 s

15

Gyldighet

Armhevinger

rest: 15 s

15

Gyldighet

Reverse T-bar dips

rest: 15 s

1

Gyldighet

Push Up to Side Plank

rest: 15 s

1

Gyldighet

Full body crunches

rest: 15 s

1

Gyldighet

Knee push ups

rest: 15 s

1

Gyldighet

Dive Bomber Push-Up

rest: 15 s

1

Gyldighet

Vinkelen under en horisontal bar (skulderbredt grep) - lås

rest after the set: 170 s

Set 3

1 round

10

Gyldighet

Diamond Push-Ups

rest: 30 s

10

Gyldighet

Pike push-ups

rest: 30 s

18

Gyldighet

Armhevinger

rest: 30 s

20

Gyldighet

Reverse T-bar dips

rest: 30 s

1

Gyldighet

Push Up to Side Plank

rest: 30 s

1

Gyldighet

Armhevinger

rest: 30 s

1

Gyldighet

Knee push ups

rest: 30 s

1

Gyldighet

Dive Bomber Push-Up

rest: 30 s

1

Gyldighet

Vinkelen under en horisontal bar (skulderbredt grep) - lås

rest after the set: 120 s

Set 4

1 round

12

Gyldighet

Diamond Push-Ups

rest: 40 s

12

Gyldighet

Pike push-ups

rest: 40 s

20

Gyldighet

Armhevinger

rest: 40 s

25

Gyldighet

Reverse T-bar dips

rest: 40 s

1

Gyldighet

Push Up to Side Plank

rest: 40 s

1

Gyldighet

Armhevinger

rest: 40 s

1

Gyldighet

Knee push ups

rest: 40 s

1

Gyldighet

Dive Bomber Push-Up

rest: 40 s

1

Gyldighet

Vinkelen under en horisontal bar (skulderbredt grep) - lås

rest after the set: 60 s

Set 5

1 round

12

Gyldighet

Diamond Push-Ups

rest: 40 s

12

Gyldighet

Pike push-ups

rest: 40 s

20

Gyldighet

Armhevinger

rest: 40 s

25

Gyldighet

Reverse T-bar dips

rest: 40 s

1

Gyldighet

Push Up to Side Plank

rest: 40 s

1

Gyldighet

Pull-ups

rest: 40 s

1

Gyldighet

Knee push ups

rest: 40 s

1

Gyldighet

Dive Bomber Push-Up

rest: 40 s

1

Gyldighet

Vinkelen under en horisontal bar (skulderbredt grep) - lås

rest after the set: 60 s

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