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INDEX:

BICIPITI- TRICIPITI con circuito SPALLE TRAPEZI E GAMBE

WARM UP

Exercises with Weights or Machines

Exercise Note Set/Ripetitions/Rest
(warm up) Rope exercises:

Jump rope

+ bounce 1/3'/30"

Jump rope

alternating frontal touch 1/3'/30"

As you like and occasionally spreent with high knees 1/3'/30"

CIRCUIT

Exercise Set/Ripetitions/Rest Video
Biceps and Triceps:

Cable Bicep

3/12/1’

triceps ble

3/12/1’

hemmer biceps

3/10/1’ After the ten repetitions, continue with a weight that is 2kg lighter, and perform as many repetitions as you can. Decrease the weight by 2kg again and perform more repetitions until you can't anymore

deep

3/more possible/1’30” If you do more than 15, place a weight between your feet for the next set

Absolute Biceps

3/10/1’ After the ten repetitions, continue with a weight that is 1 kg lighter, and perform as many repetitions as you can. Decrease the weight by 1kg again and perform more repetitions until you can't anymore

remember to insert the training with the form below

Training form

legs day:

WARM UP

Exercise Set/Ripetitions/Rest Video
Circuit 6 exercises /3 series / 30" each exercises /1'30"rest

1) Throw the ball at the wallk

30"

2) Jumping Split Lunge

30"

3) throw the ball to the ground with straight arms

30"

4) squat jump

30"

5) Burpees

30"

6) skipping rope high knees

30"

Exercises with Weights or Machines

Exercise Set/Ripetitions/Rest Video
Rope exercises:

Jump rope + bounce30'' work 10'' rest

Jumo rope alternating frontal touch30'' work 10'' rest

Jump rope feet together30'' work 10'' rest

Jump rope from on-guard position30'' work 10'' rest

Jump rope from on guard position rope - backwards30'' work 10'' rest

As you like and occasionally spreent with high knees

30"

Exercise Set/Ripetitions/Rest Video
Bosu step up frontale 3/15/1' take your time for do the exercises

legs press 4/15/2’

athletic lunge 3/12/1'30"

side lunge 3/8/2’’

Barbell deadlift 3/12/2’’

remember to insert the training with the form below

Training form

spalle e trapezi livello 1-2

Exercise Set/Ripetitions/Rest Video

Tapirulan 5’ jogging 10’ 140-150 bpm

Day 2
Exercise Set/Ripetitions/Rest
Warm up circuit 2series/1'each exercises/1'rest after serie:

Jump rope + bounce(Warm up circuit 2series/1'each exercises/1'rest after serie)

Open and close with your leg between extend your harms(Warm up circuit 2series/1'each exercises/1'rest after serie)

Stick exercises plus jumping open and close(Warm up circuit 2series/1'each exercises/1'rest after serie)

Weight exercises:

side shoulders

9 kg 3/12/1'

trapezi moncavo

17,5 kg 3/12/1'

double cord openings

10 kg

3/12/1'

Shoulders back

6 kg 3/15/1'

Kettlebellswing

12 kg 3series/45"workout/1'30"rest

thruster

6 kg 3series/20 rip/1'30"rest

try these exercises 30" each for 2 sets with resistance band placed between the legs1'

rest between the exercises

Training form 

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