Bulk 3

Moderate Duration 1 h 10 m

Target Areas: Gambe

Equipment: Macchina cardio, Tappetino per esercizi, Manubri, Bilanciere, Macchina per la forza

Added By Andrea Paternesi

Exercises

Set 1: 1 round

Corsa sul tapis roulant

6 minutes

Riposo

1 min 30 secs

Set 2: 3 rounds

Jack Knife

15 reps

fitball

Riposo

30 seconds

Set 3: 5 rounds

❤️ Vigorous (Zone 3)

Sit-Up con Gambe Aperte

15 reps

piastra

Riposo

30 seconds

Set 4: 1 round

Riposo

1 minute

Set 5: 2 rounds

❤️ Very Hard (Zone 4)

Pressa sopra la testa

6 reps

Riposo

1 min 20 secs

Set 6: 2 rounds

❤️ Very Hard (Zone 4)

Pressa sopra la testa

8 reps

Riposo

1 min 20 secs

Set 7: 4 rounds

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

❤️ Vigorous (Zone 3)

Alzate Laterali Posteriori con Manubri

20 reps

un braccio, cavo basso

Riposo

1 min 20 secs

Set 8: 1 round

Riposo

1 minute

Set 9: 2 rounds

❤️ Light (Zone 1)

Stacchi da Terra con Bilanciere

8 reps

Riposo

1 minute

Set 10: 4 rounds

❤️ Vigorous (Zone 3)

Stacchi da Terra con Bilanciere

8 reps

Riposo

1 min 20 secs

Set 11: 1 round

Riposo

1 minute

Set 12: 3 rounds

❤️ Vigorous (Zone 3)

Curl delle Gambe

8 reps

seduto

Riposo

1 min 20 secs

Set 13: 1 round

Riposo

1 minute

Set 14: 2 rounds

❤️ Very Hard (Zone 4)

Stacchi Rumeno con Bilanciere

12 reps

Riposo

1 min 20 secs

Set 15: 1 round

❤️ Very Hard (Zone 4)

Stacchi Rumeno con Bilanciere

8 reps

Riposo

1 min 20 secs

Set 16: 1 round

Riposo

2 minutes

Set 17: 3 rounds

If you're not feeling enough stretch, walk your heels closer toward your body.

❤️ Vigorous (Zone 3)

Ponte a terra

10 reps

bilanciere

Riposo

1 min 20 secs

Set 18: 1 round

Riposo

1 minute

Set 19: 3 rounds

❤️ Vigorous (Zone 3)

Abductor Machine

10 reps

Riposo

1 min 20 secs

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Bulk 3

Exercises

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Quickdraw Adjustable Dumbbells

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