Giáo án tập luyện phát sức bền cơ bắp

+ Exercise 1 : push up combined chin up

Number of sets : 4

rest time between sets : 35s

Break time between 2 exercises: 0s

📌set 1:

Push up : 17rep

Chin up : 10 rep

📌set 2:

Push up : 15 rep

Chin up : 8 rep

📌set 3 :

Push up : 13 rep

Chin up : 7 rep

📌set 4:

Push up : 12 rep

Chin up : 6 rep

+ exercise 2 : Dumbbell jab-cross

Number of set : 4

Rest time between sets : 30s

Dumbbell kg: 1-5 kg ( tùy từng người)

📌set 1 : 30rep

📌set 2 : 26rep

📌set 3 : 24rep

📌set 4 : 20rep

+ exercise 3 : squat ( body weight)

Number of set : 3

Rest time between sets : 35s

📌set 1 : 25 rep

📌set 2 : 22 rep
📌set 3 : 22 rep

+ exercise 4 : lunges bật nhảy ( body weight)

Number of set :3

Rest time between sets : 45s

📌set 1 : 20 rep

📌set 2 : 17 rep

📌set 3 : 15 rep.

+ exercise 5 : Bicep curl

Kg : 70% 1RM

Number of set : 4

Rest time between sets : 30s

📌set 1 : 15rep

📌set 2 : 13rep

📌set 3 : 12rep

📌set 4 : 12rep