Day 1:
1. Press. 2 sets of 35
2. Squats. 3 sets of 30
3. Raising the dumbbells in front of you: 3 sets 10 times. This same exercise can be done with one dumbbell.
4. Elevation of the legs in the supine position. 3 sets of 25
Day 2:
1. Push-UPS. 3 sets of 10 times.
2. Mixing dumbbells over your head: doing this exercise standing, 4 sets 10 times;
3. Jumping rope. 5 minutes
4. Squats with dumbbells: 4 sets 15-30 times;
5. Lunges with dumbbells: 4 sets / 10-12 times.
Day 3:
On the third day of training take a break, rest.
Day 4:
1. Press. 3 at 30.
2. Push-UPS. 3 at 15.
3. Plank - push-up position. 1.5 minutes
4. Lifting dumbbells for biceps: do 4 sets of 10-12 times.
Day 5:
On the fifth day of training take a break, rest.
Day 6:
1. Plank - push-up position. 1.5 minutes.
2. Lifting on socks with dumbbells in hands: do 5 sets of 20-40 times. If physical strength enough, you can do this exercise with a backpack with weight or perform the exercise on one leg.
3. Raising the legs in the supine position. 3 times 25.
Day 7:
1. Pushups: put legs on the sofa. Do 3 sets of 10 times. Thus, the first approach is performed to failure. Break between sets should be 1 minute;
2. Press. 3 times for 20.
3. Squats with dumbbells: doing 7 approaches to 10-20 times;
Note: a Break between all these exercises, except those where the time interval is specified, is 3 minutes.
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