DUMBBELL EBOOK AND CROSSLIFTR Training (Conventional or Crossfit Box) Program: obivincent.com
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This is a perfect Routine whether you are a beginner and new to training or at an advanced level. For Both MEN and WOMEN and with some alternatives too!
WARM UP (As Shown in the video)
*REST: aim for 60-90s each set
*Dropset (10x10) means perform 10 reps scale the weight down and perform another 10, rest after that.
*SCALE DOWN the sets if its too much for you and you are short on time, thats absolutely fine!
WORKOUT 1
1A- FR SQUATS 1st Set x 10 (2sec Tempo), 2nd Set x 8 (3sec Tempo),
3rd Dropset (10X10) 3sec Tempo.
1B - ELEVATED SPLIT SQUAT 3 x 10 (2sec Tempo)
WORKOUT 2
2A - ROMANIAN DEADLIFTS 3 x 10 (2-3sec Tempo)
2B - PULL UPS 3 sets x till failure (2sec Tempo)
WORKOUT 3
3A - BARBELL OH PRESS X PUSH PRESS, 1st x 10 (3sec Tempo), 2nd x 8 (2sec Tempo), 3rd sets Drop set (8 x till Failure)
2sec Tempo
3B - DB BICEP CURLS BICEPS 1st x 10 (3sec Tempo), 2nd x 8 (3sec Tempo), 3rd x Drop set (8 x till Failure) (2sec Tempo)
3C - BANDED PUSH UPS
3 x Till Failure (2sec Tempo)
WORKOUT 4
4A - INCLINE CHEST PRESS 3sets X 12,10,8 (3Sec Tempo)
4B - INCLINE DB TRICEPS EXT, 3sets x 12 (2-3sec Tempo)
4C - INCLINE CHEST SUPPORT ROWS 3 x 12 (2sec tempo and 1 sec pause at the top)
METCON FINISHER (OPTIONAL)
AMRAP X 8
Min1 - BB GTOH X 12 (60kg)
MIN 2 - 10 LEG RAISES TO BAR OR BUTTERFLY SIT UPS
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7 сен 2024
