Training 3
Elliptical time: 10min Disc press series: 3 repetitions: 12 interval: 30s Lying machine push-up series: 3 repetitions: 12 break: 30s Machine adduction series: 3 repetitions: 12 interval: 30s Abduction on the machine series: 3 repetitions: 12 interval: 30s Alternating knee to chest flexion series: 3 time: 30s break: 30s Dumbbell lateral raises series: 3 repetitions: 12 interval: 30s Front raises with dumbbells sets: 3 repetitions: 12 interval: 30s Shoulder press on machine sets: 3 repetitions: 12 interval:...
Read more
Training 2
Horizontal bike time: 10min Wide handle rowing machine 5 stations sets: 3 repetitions: 12 interval: 30s Front handle closed grip machine 5 stations sets: 3 repetitions: 12 interval: 30s Trunk hyperextension on lower back machine series: 3 repetitions: 12 interval: 30s Pulley pull over sets: 3 repetitions: 12 interval: 30s Treadmill time: 6min observations: 2min running + 1min fast walking Biceps curl on machine series: 3 repetitions:...
Read more
Training 1
Treadmill time: 10min inclination: 0 Vertical bench press sets: 3 repetitions: 12 interval: 30s Butterfly series: 3 repetitions: 12 interval: 30s Inclined bench press sets: 3 repetitions: 12 interval: 30s Jumping rope series: 3 time: 1min break: 30s Forehead triceps with free bar sets: 3 repetitions: 12 interval: 30s Triceps with curved handle sets: 3 repetitions: 12 interval: 30s Trunk flexion with legs spread series: 3 repetitions: 12 break: 30s Trunk flexion and...
Read more