Day 1:
lunges -
walking lunges
pull the weight down and make it feel on your back
do some pushups
Day2:
TRX:
push trx
pull trx
Day3 Official:
cross weights on hands
gaveup after 40 minutes
Hand pump lifts of the single weights on both arms bending
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Make sure you bend a little for the hand pump
Two hands at the same time
O weight lift up flat to the shoulder
drink water
cross pushup lifts of legs and arms
O) round bse kicks to the stomach
Day4:
right machine - weights on your shoulders
O flat round weight lift with parallel shoulders
pushups with cross leg and hand rise
cross lunges _________ with a lift on the shoulders
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Mix with front lunges with weights on your shoulder
hand tricep pushups
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trx - pullups
Day5:
legs - with weight on your shoulder in the wight room
O lift the round weight 90 degrees to be straight with your shoulders
4 sets - 12 each
triceps:
work on triceps |
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/ \ pull the rope and feel the pain
tricep over the shoulder left to make the tricep pain
i dont know - lift of the neck muscles - to make it count - 4 sets
Day X:
Hand pump - and then TRX: 12 12 and as many as you can
free weights lifts up
Hand pump lifts of the single weights on both arms bending
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Day x:
weights on your back , and then the lunges
Day x:
Thighs - legs day machine
lunges with weights and then lift the weights straight up
Standing
I I
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sleeping on my back the arm weight lifts keep on increasing the weights
Sleeping
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Triceps the sit and wave machine
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The round O weights on top of the head to get the triceps
Day x:
The back muscle workout with
Two hands - 10
one hand 10
lift the O round weight 90 degrees
Parallel bar , sleep on your back and lift
0
10 I | I 10
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Do a sleeping lift of the two weights
crunches : kick to your head - 12 =========== ==o
pushups punches -----------------------| |
triceps:
work on triceps |
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/ \ pull the rope and feel the pain
tricep over the shoulder left to make the tricep pain
i dont know - lift of the neck muscles - to make it count - 4 sets
