Phase 1

Twice a week. Weeks 1-4 do12-15 reps. Weeks 5-8 do 8-12 reps with much heavier weights. Do all three exercises in a triad then rest for 90 secs. Repeat triad 1-2 times. Then do next triad

Exercises

Set 1: 3 rondes

Bench Press

2 minuten

Deadlifts

2 minuten

Pull-ups

2 minuten

Rest

1 min 30 sec

Set 2: 3 rondes

Leg Press

2 minuten

Dumbbell Bent Over Rows

2 minuten

Standing Dumbbell Lunges

2 minuten

Rest

1 min 30 sec

Set 3: 3 rondes

Cuban Press

2 minuten

Seated Calf Raise

2 minuten

Crunches

2 minuten

Rest

1 min 30 sec

Gerelateerde Workouts

3 Times A Week

2 min 42 sec, Gemiddeld

Full Body

32 min 39 sec, Gemiddeld

Weights

27 minuten, Gemiddeld

HardCore.

8 minuten, Intens

Tuesday 1

36 min 9 sec, Gemiddeld

Monday

15 minuten, Gemiddeld