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