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  • A Fitness

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    Anže Fujs
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    The document outlines an exercise routine split into three sections, each focusing on different muscle groups. The first section includes trap bar deadlifts, Copenhagen presses, and benches. The second section has straight leg deadlifts, BOSU ball exercises, and clamshells. The third section consists of pull ups and dips, rows, lunges and dead bugs, and various planks.

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    a fitness

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    The document outlines an exercise routine split into three sections, each focusing on different muscle groups. The first section includes trap bar deadlifts, Copenhagen presses, and benches. The second section has straight leg deadlifts, BOSU ball exercises, and clamshells. The third section consists of pull ups and dips, rows, lunges and dead bugs, and various planks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    8 views1 page

    A Fitness

    Uploaded by

    Anže Fujs
    The document outlines an exercise routine split into three sections, each focusing on different muscle groups. The first section includes trap bar deadlifts, Copenhagen presses, and benches. The second section has straight leg deadlifts, BOSU ball exercises, and clamshells. The third section consists of pull ups and dips, rows, lunges and dead bugs, and various planks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    EXERCISE SETS REPS/TIME REST

    SUPERSET
    TRAP BAR DEADLIFT 3 10-12 10s
    COPENHAGEN 3 30s (each leg) 60-90s

    BENCH 3 10-12 60-90s

    SUPERSET
    SLDL 2 10 (each leg) 10s
    BOSU 2 30s (each leg) 10s
    CLAMSHELL 2 10-12 (each side) 60-90s

    EXERCISE SETS REPS/TIME REST


    SUPERSET
    PULL UPS 3 6-8 10s
    DIPS 3 6-8 60-90s

    ROW 3 10-12 60-90s


    (barbell/dumbell/calbe)

    SUPERSET
    LUNGE 3 10-12 (each leg) 10s
    DEAD BUG 3 10 (each leg) 60-90s

    SUPERSET
    PLANK (front) 2 45-60s 0s
    PLANK (left) 2 30-45s 0s
    PLANK (right) 2 30-45s 60s

    EXERCISE SETS REPS/TIME REST


    SUPERSET
    BENCH 3 10-12 10s
    OVERHEAD 3 8-10 60-90s

    SUPERSET
    BRIDGE WALK OUT 3 8 10s
    ROMAN CHAIR 3 6-8 (each leg) 60-90s

    FACE PULL 2 15 60-90s

    PHYSIOBALL CURLS 2 12-15 60-90s

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