juuni 1, 2021 By TERVIS Off

Treeningkava: Fitness

Esmaspäev

– Soojendus: 20 minute row at speed of 20 strokes/minute

  • Ringtreening 3 x 

– Lõuatõmbed

– Kätekõverdused

 

– Kükid keharaskusega

– Maastõmbed sirgete jalgadega

– Rippes jalgade tõstmine

Teisipäev (Chest And Shoulders)

– Warm-up: 20 minute row at speed of 20 strokes/minute

– Flat Bench Press

– Military Shoulder Press

– Dumbbell Flyes

– Tricep Press Downs With Dumbbells

– Farmer’s Hold With Kettlebell

– Bodyweight Squat Hold

Kolmapäev (Interval Training)

– Front Squats With Weights

– Pull Ups

– Decline Push Ups

– Barbell Power Cleans

– Knee To Elbows

Neljapäev (Lower Body)

– Warm Up: 2000m Row

– Bodyweight Squats

– Front Squats With Weights

– Stiff Leg Deadlifts

– Reverse Ab Crunches

Reede(Cumulative Workout Routine)

– Front Squats At 120% Bodyweight (20 Reps)

– Medicine Ball Slams (5 Reps)

– Rope Pulls (10 Reps)

– Flat Bench Press (10 Reps)

– Medicine Ball Slams (10 Reps)

– Pull Ups (15 Reps)

– Medicine Ball Slams (10 Reps)

– Dips (15 Reps)

– Medicine Ball Slams (15 Reps)

– Rope Pulls (20 Reps)

– Medicine Ball Slams (20 Reps)

Laupäev:

On Saturdays, Statham does one hour of trail running.

Pühapäev:

Puhkus