4dec (Partial Workout during Shoulder Rehab) (no bicep)
Exercises
Superset
Sit Up
Mets un DB de 10 livres sur tes pecks. Sur machine ou au sol avec pieds retenus Max to failure
3 sets
32-40 reps
Rest 10s
Bicycle Crunch
1 rep = both side Max to failure
3 sets
35-40 reps
Rest 10s
Heel Taps
1 rep = both side Max to failure
3 sets
45-55 reps
Rest 10s
Superset
Crunch (on bench)
Max to failure
3 sets
45-50 reps
Rest 10s
Plank
À chaque 10 sec, tu fais 2 "push up plus". Tiens le plus longtemps possible! Marque le nombre de secondes au total: exemple, 4X 10sec = 40sec
3 sets
Rest 10s
Superset
Leg Raise Parallel Bars
Max to failure
3 sets
20-22 reps
Rest 10s
Rack Pull
You can use BB or cable long bar Objective: more reps, not heavy weight
3 sets
30-35 reps
Rest 10s
Superset
Skullcrusher (Dumbbell)
4 sets
15-20 reps
Rest 30s
Triceps Pushdown
Mets la grande barre. Garde les coudes collés. Max to failure.
4 sets
5-12 reps
Rest 30s
Single Arm Triceps Pushdown (Cable)
3 sets
12-15 reps
Rest 30s
Triceps Dip
Faire 25 au total dans le moins de sets possible !
5 sets
4-5 reps
Rest 30s
Superset
Chest Supported Y Raise (Dumbbell)
Prends DB 25 livres. Prends le petit banc, le dossier est moins long.
3 sets
7-8 reps
Rest 30s
Chest Supported Reverse Fly (Dumbbell)
2 sets
5-8 reps
Rest 30s
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Treadmill
Marche tapis incliné
1 set