Training programs » Убойная тренировка всего тела
Day 3
Set 1
4 rounds
20
Рок важења
Windshield wipers
rest after the set: as much as you need
Set 2
2 rounds
45
сек
High Knee Jog
rest: 15 сек
45
сек
Russian Twist
rest: 15 сек
45
сек
Lying down leg raises
rest: 15 сек
45
сек
Scissor Kick
rest: 15 сек
45
сек
Bent-Knee Hip Raise
rest: 15 сек
45
сек
Plank
rest: 15 сек
45
сек
Jumping jacks
rest: 15 сек, after the set as much as you need
Set 3
1 round
5
Рок важења
Close triceps position push-ups
rest: 30 сек
5
Рок важења
Wide hands push-ups
rest: 30 сек
5
Рок важења
Diamond Push-Ups
rest: 30 сек
3
Рок важења
Close triceps position push-ups
3
Рок важења
Wide hands push-ups
3
Рок важења
Diamond Push-Ups
rest: 60 сек
8
Рок важења
Close triceps position push-ups
rest: 30 сек
8
Рок важења
Wide hands push-ups
rest: 30 сек
8
Рок важења
Diamond Push-Ups
rest: 60 сек
max
Рок важења
Close triceps position push-ups
rest: 60 сек
max
Рок важења
Wide hands push-ups
rest: 60 сек
max
Рок важења
Diamond Push-Ups
rest after the set: as much as you need
Set 4
4 rounds
15
Рок важења
Bench dips
rest after the set: as much as you need
Сенд