ŘÍJEN 2014
Chest Insanity: 4 Sets (8.10.)
15 Regular Push Ups
5 Diamond Push Ups
10 Dips
10 Arching Push Ups (Your hips will be low to the ground and your chest will be up)
10 Decline Push Ups
10 Dips on Straight Bar
-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-
Back Brutality: 3 Cycles (8.10.)
10 Wide Pull Ups
5 Close Grip Pull Ups
5 Wide Grip Behind Neck Pull Ups
5 Shoulder Width Behind Neck Pull Ups
5 Upside Down Pull Ups
Arm Assassin: 5 Sets (9.10.)
10 Shoulder Width Chin Ups
20 Wide Grip Australian Chin Ups
10 Dips
20 Bench Dips
10 Close Grip Chin Ups
20 Close Grip Australian Chin Ups
10 Dips on Straight Bar
20 Bench Dips
Leg Shocker Routine: 5 Cycles (10.10.)
10 Pistol Squats on each leg
20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
20 Lunge Walks
1m Wall Sit
Chest Insanity: 4 Sets (11.10.)
15 Regular Push Ups
5 Diamond Push Ups
10 Dips
10 Arching Push Ups (your hips will be low to the ground and your chest will be up)
10 Decline Push Ups
10 Dips on Straight Bar
-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-
Back Brutality: 3 Cycles (12.10.)
10 Wide Pull Ups
5 Close Grip Pull Ups
5 Wide Grip Behind Neck Pull Ups
5 Shoulder Width Behind Neck Pull Ups
5 Upside Down Pull Ups
Arm Assassin: 5 Sets (13.10.)
10 Shoulder Width Chin Ups
20 Wide Grip Australian Chin Ups
10 Dips
20 Bench Dips
10 Close Grip Chin Ups
20 Close Grip Australian Chin Ups
10 Dips on Straight Bar
20 Bench Dips
Leg Shocker Routine: 5 Cycles (14.10.)
10 Pistol Squats on each leg
20 Hannibal Squats (I call these Hannibal Squats because I learned them from Hannibal. Basically you have your feet together as you do a no-weight squat.
15 Pyramid Calf Raises (15,14,13…) (Stay on one leg until the pyramid is done. Ie- do 15 calf raises, rest for 1-2 seconds, than do 14, and so on…)
20 In & Out Squat Jumps (Squat with your feet together, come all the way up and jump out to a squat with your feet out wide. That’s one rep.)
20 Lunge Walks
1m Wall Sit
Weeks 2-4 are the same. Try to decrease your rest time between exercises and sets over the course of the 4 weeks.
15 Regular Push Ups
5 Diamond Push Ups
10 Dips
10 Arching Push Ups (Your hips will be low to the ground and your chest will be up)
10 Decline Push Ups
10 Dips on Straight Bar
-Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-
Back Brutality: 3 Cycles (15.10.)
10 Wide Pull Ups
5 Close Grip Pull Ups
5 Wide Grip Behind Neck Pull Ups
5 Shoulder Width Behind Neck Pull Ups
5 Upside Down Pull Ups
16.10.
little rest
17.10.
pro načrpaní sil velmi krátký a jednoduchý trénink.
3x shyb
4x negative shyb
7x incline shyb
3x shyb široký
4x podhmatem shyb
to celé 4x
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22.11.2014
http://ashotofadrenaline.net/the-30-day-body-weight-beastmode-workout-plan/ odzkoušeno a nedokončeno celý měsíc.