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Description

workout focuses on strength and endurance. Each muscle group is trained separately, using the principle of PUMP ( load 40 % 1 - RM , lasting 5/6 minutes no rest) . In this session I 'll train glutes ( classic method PUMP + 1 short FOR TIME) , triceps ( 200 rip workout ) , hamstrings (6 minutes of work by combining the two best exercises to train this muscle ) , shoulders (6 minutes AMRAP ) and ABS / CORE final . READY? Warm up 8 minutes before starting and recovered two minutes between sets. Remember that for each muscle group there is no ' rest between exercise( continues without rest and recover at the end of 5/6 minutes or when it is ' written ) .. GOOD WORKOUT


Exercises

Set 1: 1 round
Barbell Squats
Barbell Squats
5 minutes
combo fortime jump squat and air squat
Reps until failure

Set 2: 1 round
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
20 reps
Diamond Push Ups
Diamond Push Ups
20 reps
Bench Dips
Bench Dips
20 reps
Lying Dumbbell Tricep Extensions
Weights: Light
Lying Dumbbell Tricep Extensions
20 reps
Rest
Rest
1 minute
Lying Dumbbell Tricep Extensions
Weights: Light
Lying Dumbbell Tricep Extensions
20 reps
Bench Dips
Bench Dips
20 reps
Diamond Push Ups
Diamond Push Ups
20 reps
Lying Dumbbell Tricep Extensions
Weights: Moderate
Lying Dumbbell Tricep Extensions
20 reps
Lying Dumbbell Tricep Extensions
Weights: Heavy
Lying Dumbbell Tricep Extensions
20 reps

Set 3: 1 round
Barbell Stiff Legged Deadlift
Weights: Heavy
Barbell Stiff Legged Deadlift
3 minutes
Stability Ball Leg Curls
Stability Ball Leg Curls
50 seconds
Rest
Rest
10 seconds
Stability Ball Leg Curls
Stability Ball Leg Curls
50 seconds
Rest
Rest
10 seconds
Stability Ball Leg Curls
Stability Ball Leg Curls
50 seconds

Set 4: 1 round
combo Dumbell Press and dumbell arnold press
Reps until failure
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 reps
Weights: Moderate
dumbbell figure "O"
8 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
20 reps
combo Dumbell Press and dumbell arnold press
Reps until failure

Set 5: 1 round
Plank Bird Dog
Plank Bird Dog
50 seconds
Rest
Rest
10 seconds
Ball Plank Pikes
Ball Plank Pikes
50 seconds
Rest
Rest
10 seconds
Right Side Plank
Right Side Plank
50 seconds
Rest
Rest
10 seconds
Left Side Plank
Left Side Plank
50 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
50 seconds
Rest
Rest
10 seconds
Extended Plank Hold
Extended Plank Hold
50 seconds


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