Monday/friday

Legs, back, chest *for the barbell Bench Press, Incline db bp: after the 8 rep set immediately reduce weight by 20% and perform as many reps as you can *single Arm Dumbbell Row: immediately after last 10 rep set, reduce 20% weight and complete as many reps

Exercises

Set 1: 3 rondes

Explosive Stepup

12 herhalingen

Rest

1 minuut

Set 2: 3 rondes

Box Jumps

6 herhalingen

Rest

1 minuut

Set 3: 3 rondes

Twisting Box Jump

6 herhalingen

Rest

1 minuut

Set 4: 2 rondes

Thoracic Rotation

20 herhalingen

Rest

1 minuut

Set 5: 3 rondes

Rack Pull

6 herhalingen

Rest

2 minuten

Set 6: 3 rondes

Dumbbell Bench Press

8 herhalingen

Rest

1 minuut

Two Part Dumbell Rows

8 herhalingen

Rest

1 minuut

Set 7: 3 rondes

Alternating Dumbbell Shoulder Press

8 herhalingen

Rest

1 minuut

Pullup Hold

20 seconden

Rest

1 minuut

Set 8: 2 rondes

Cable Diagonal Raise

10 herhalingen

Set 9: 1 ronde

Barbell Bench Press

15 herhalingen

Rest

45 seconden

Pull-Ups

Herhalingen tot falen

Rest

45 seconden

Barbell Bench Press

10 herhalingen

Rest

45 seconden

Pull-Ups

Herhalingen tot falen

Rest

45 seconden

Barbell Bench Press

8 herhalingen

Rest

45 seconden

Pull-Ups

Herhalingen tot falen

Rest

45 seconden

Set 10: 1 ronde

Rest

2 minuten

Set 11: 1 ronde

Incline Dumbbell Bench Press

15 herhalingen

Rest

45 seconden

One Arm Dumbbell Row

15 herhalingen

Rest

45 seconden

Incline Dumbbell Bench Press

10 herhalingen

Rest

45 seconden

One Arm Dumbbell Row

10 herhalingen

Rest

45 seconden

Incline Dumbbell Bench Press

8 herhalingen

Rest

45 seconden

One Arm Dumbbell Row

10 herhalingen

Rest

45 seconden

Set 12: 1 ronde

Rest

2 minuten

Set 13: 2 rondes

Elevated Chest Dips

Herhalingen tot falen

Rest

45 seconden

Pushup And Row

10 herhalingen

Rest

45 seconden

Set 14: 1 ronde

Rest

2 minuten

Set 15: 3 rondes

Overhead Triceps Extension And Pushdown

25 herhalingen

Rest

45 seconden

Bicep Curls

10 herhalingen

Rest

45 seconden

Gerelateerde Workouts

Monday 1

19 min 12 sec,

Chest & Back

30 min 12 sec, Intens

Venerdi

1 uur 13 min 12 sec, Gemiddeld

Legs

49 minuten, Intens

Monday

6 min 10 sec, Intens

Total Body 2

38 min 41 sec, Intens

Topkeuze voor deze Workout

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