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  • Shoulders and Arms Recharge - The Power of 4 - Worksheet

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    Shoulders and Arms Recharge _ The Power of 4 _ Worksheet

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    12 views1 page

    Shoulders and Arms Recharge - The Power of 4 - Worksheet

    Uploaded by

    javi martinez

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Hombros & Brazos Recharge

    40 Mins
    FECHA / SEMANA
    Warm-Up
    1 Standing Military Press W_____R_____ W_____R_____ W_____R_____ W_____R_____
    2 Standing Biceps Curl W_____R_____ W_____R_____ W_____R_____ W_____R_____
    Round 1

    3 Supine Triceps Extension W_____R_____ W_____R_____ W_____R_____ W_____R_____


    4 Standing Military Press W_____R_____ W_____R_____ W_____R_____ W_____R_____
    5 Standing Biceps Curl W_____R_____ W_____R_____ W_____R_____ W_____R_____
    6 Supine Triceps Extension W_____R_____ W_____R_____ W_____R_____ W_____R_____
    7 Swimmer's Press W_____R_____ W_____R_____ W_____R_____ W_____R_____
    8 21's W_____R_____ W_____R_____ W_____R_____ W_____R_____
    Round 2

    9 Dolphin Push Ups R____________ R____________ R____________ R____________


    10 Swimmer's Press W_____R_____ W_____R_____ W_____R_____ W_____R_____
    11 21's W_____R_____ W_____R_____ W_____R_____ W_____R_____
    12 Dolphin Push Ups R____________ R____________ R____________ R____________
    STOP OPTION
    13 Arc Rows W_____R_____ W_____R_____ W_____R_____ W_____R_____
    14 Hammer Curls W_____R_____ W_____R_____ W_____R_____ W_____R_____
    Round 3

    15 Standing Kickbacks W_____R_____ W_____R_____ W_____R_____ W_____R_____


    16 Arc Rows W_____R_____ W_____R_____ W_____R_____ W_____R_____
    17 Hammer Curls W_____R_____ W_____R_____ W_____R_____ W_____R_____
    18 Standing Kickbacks W_____R_____ W_____R_____ W_____R_____ W_____R_____
    STOP OPTION
    19 Punch Presses W_____R_____ W_____R_____ W_____R_____ W_____R_____
    20 Drag Curls W_____R_____ W_____R_____ W_____R_____ W_____R_____
    Round 4

    21 Tri Pumpers W_____R_____ W_____R_____ W_____R_____ W_____R_____


    22 Punch Presses W_____R_____ W_____R_____ W_____R_____ W_____R_____
    23 Drag Curls W_____R_____ W_____R_____ W_____R_____ W_____R_____
    24 Tri Pumpers W_____R_____ W_____R_____ W_____R_____ W_____R_____
    Cool Down

    Equipamiento: Mancuernas / Bandas


    Recommended Equipment: Mat / Soft Surface

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