An example of a basic routine 💪🏼🏋🏻
Upper-body
A1) Pull up-Vertical Pull A2) Overhead Press - Vertical Press B1) One Arm Row - Horizontal Row B2) DB Flat Bench - Horizontal Press C1) Spider Curl - Elbow Flexion C2) DB Tricep Ext - Elbow Extension D1) Lateral Raise - Isolation D2) Face pulls - Rotator Cuff E1) Decline Crunch - Trunk Flexion E2) Core - Abs
Lower-body:
A1) Hip Thrusts - Hip Hinge A2) Squats - Bilateral Lower body Lift B1) Lounges - Unilateral Lower body Lift B2) Turkish Get Up - Functional Strength C1) Single Leg Kettlebell Deadlifts - Balance C2) Box Jumps - Explosiveness D1) Sled Drive - Conditioning D2) Calves - Isolation E1) Side Leg Raises - Hip Abduction E2) Core - Obliques
Basic outline of a full-body workout:
Bilateral Lower body Lift (Squat) Bilateral Upper body Press (Pushup/Bench...) Unilateral Lower (Split squat, Lunge...) Unilateral Upper (DB Press) Lower Posterior Chain (Glutes / Hamstrings) Upper Posterior (Horizontal / Vertical Pull)
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410 kcal
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Líp: 6,00g | Prot: 9,00g | Carbs : 80,00g.
Jantar: Seeds of Change Organic Quinoa & Brown Rice with Garlic. mais...
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