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