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  • Reprise

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    abdelhamid mtk
    13 views2 pages
    The document contains a 4 week training program with bodyweight and calisthenics exercises. Week 1 includes exercises like hspu, one arm push up, pull ups, dragon press and toes to bar. Week 2 focuses on straddle holds, tuck presses, pull ups and front leans. Week 3 and 4 are not specified but include exercises like zanetty press, hollow press, dips and triceps extensions. The program progresses the number of reps and sets over the 4 weeks.

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    reprise

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    The document contains a 4 week training program with bodyweight and calisthenics exercises. Week 1 includes exercises like hspu, one arm push up, pull ups, dragon press and toes to bar. Week 2 focuses on straddle holds, tuck presses, pull ups and front leans. Week 3 and 4 are not specified but include exercises like zanetty press, hollow press, dips and triceps extensions. The program progresses the number of reps and sets over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    13 views2 pages

    Reprise

    Uploaded by

    abdelhamid mtk
    The document contains a 4 week training program with bodyweight and calisthenics exercises. Week 1 includes exercises like hspu, one arm push up, pull ups, dragon press and toes to bar. Week 2 focuses on straddle holds, tuck presses, pull ups and front leans. Week 3 and 4 are not specified but include exercises like zanetty press, hollow press, dips and triceps extensions. The program progresses the number of reps and sets over the 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    hspu 0 stradel neg nv bench press 4x70kg hspu wall 5 zanetty press 5x10kg

    oapu 1nc band oapu 4 pull up kg 8x10kg dragon press 4 toes to bar 6
    hspu 1 stradel neg nv bench press 4x70kg+ hspu wall 6 zanetty press 6x10kg
    week 1

    oapu 2nc band oapu 5 pull up kg 9x10kg dragon press 5 toes to bar 6
    hspu 2? stradel neg nv bench press 4x70KG++
    hspu 1,5 stradel neg nv bench press 5x70kg hspu wall 7 zanetty press 7x10kg
    oapu 1nc band oapu 6 pull up kg 10x10kg neg toes to bar 7
    stradel hold 3sec tuck press 1 tcuk to stradel 3 adv lean up 2
    week 2
    front 3sec nc negative NV+ol tuck pull up 5 pull up 10
    hspu 2? stradel neg nv bench press 4x70KG++
    oapu 2nc band oapu 5 pull up kg 9x10kg dragon press 5 toes to bar 6

    week 3

    week 4
    zanetty press 5x10kg hollow press 4x20kg dips 10x20kg triceps ext 15x5
    toes to bar 6 fl band 5sec- hefesto band 2
    zanetty press 6x10kg hollow press 5x20kg dips 11x20kg triceps ext 15x6

    toes to bar 6 fl band 5sec hefesto band 2

    zanetty press 7x10kg hollow press 4x20kg dips 12x20kg triceps ext 15x7
    toes to bar 7 fl band 7sec- hefesto band 0

    toes to bar 6 fl band 5sec hefesto band 2

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