Gym125.com- ابتدا به مدت 10 دقیقه بدن خود را گرم نمایید. آموزش گرم کردن
- تمامی حرکات را با سرعت متوسط و با آرامش انجام دهید.
- در حین انجام تمرینات حتما مقداری آب بنوشید.
- پس از اتمام تمرینات بدن خود را سرد نمایید.
Superset
Plate Crunch
10R
Knee Raise
10R
Decline climber
20R
Wall sit
3X 1m
Superset
Alternative chest press
10R ech side
Diamond Pushup
10R
Band Shoulder Press
10R
Superset
DeadLift
10R
DeadLift Row
10R
Body Row
10R
Superset
Goblet Squat
10R
ReversLunge
20R
Wall Sit
1Min
Burpee
10R
kettlebell Snatch
10R Ech Side
Jump Box
20R
Push Up
20R
Wall Ball
10R
Body Row
15R
Plank Push up
20R
Superset
Burpee
10R
Burpee
10R
rop
30sec
Superset
Pushup
10R
Thrusters
10R
farmers-karry
20M
Superset
Pushup
10R
Tose to bar
10R
Rowing
1000M
20
EMOM
Front Squat
10R
Dumbbell Row
10sec
Dumbbell Squat jump
10sec
Dumbbell Squat jump
10sec
Circuit
DeadLift
10R
Superset
Push Press
10R
Full swing
10sec
Wall handstand holod
20sec
Superset
Pike leg lift
20R
Straddle leg lift
20R
Superset
superman swimming
10R
Hollow Body
20sec
Prone Hollow
20sec
10M
AMRAP
Dumbbell clean
5R
Push press
5R
Front Squat
5R
Circuit
Dumbbell Chest Press
10R
Push press
10R
Reverse Lunges
16R
Circuit
Dumbbell Snatch
10R
Push press
10R
Turkish Get up
10R
Circuit
Side plank
1M ech side
plank
1M
Circuit
Dumbbell Biceps lunges
10R
Squat iron Cross
10R
Dumbbell swing
10R
Circuit
Lat rows
12R ech side
Truster
12R
Dumbbell swing
10R
Circuit
Elvated body rows
12R ech side
Decline pushup
12R
Dumbbell swing
10R
Set/Reps/Rest
Exercise
4X 10 60s
kettlebell pushup + clean + squat
4X 8 60s
Alternating Overhead Squat
3X 12 60s
Dumbbell pushup row + climbers
3X 12 60s
Burpee box jump + kettlebell sowing
4X 8 60s
D Crunch + Parallel leg raise
Set/Reps/Rest
Exercise
4X 10 60s
kettlebell pushup + clean + squat
4X 8 60s
Alternating Overhead Squat
3X 12 60s
Dumbbell pushup row + climbers
3X 12 60s
Burpee box jump + kettlebell sowing
4X 8 60s
D Crunch + Parallel leg raise
