Push Day 1 (Monday)

Exercises

Warm Up

Разминка плеч, грудных мышц, рук Легкое быстро кардио для поднятия пульса. Вращение плечами, маховые движения Легкие отжимания

1 set

Bench Press (Dumbbell)

Tempo: 2-1-1

3 sets

8-12 reps

Rest 1min 30s

Push Up

Tempo: 2-1-1

3 sets

11-20 reps

Rest 1min 30s

Lateral Raise (Dumbbell)

Tempo: 2-1-1

3 sets

10-12 reps

Rest 1min 30s

Skullcrusher (Dumbbell)

2-1-1

3 sets

10-12 reps

Rest 1min 30s

Lying Neck Curls (Weighted)

2 sets

10-15 reps

Rest 1min 0s

Stretching

Chest stretch. Shoulder/Triceps stretch Neck stretch

1 set

Save Routine

To save this routine and track your workouts, download Hevy for free.

Save Routine

To save this routine and track your workouts, download Hevy for free.