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WORKOUT SPLIT
Monday- Foam rolling + Legs.
Tuesday- Chest and Abs
Wednesday-Shoulders and cardio.
Thursday- Abs/Core and Kick boxing.
Friday- Back and Cardio.
Saturday- Arms (Biceps+ Triceps+ Forearms).
Sunday- Rest day.
MONDAY
LEGS
TUESDAY
CHEST
ABS
1. HIGH LEG CRUNCHES [50 reps] + LEG RAISE [20 reps] + OBLIQUE CRUNCHES [20
reps each side]- 4 sets.
Rest: 1 mins.
2. HANGING KNEE RAISE [30 reps] + WOOD CHOPPER [20 reps each side]- 3 sets.
Rest: 1 mins.
WEDNESDAY
SHOULDER
CARDIO
THURSDAY
CORE
1. PLANKS FRONT [1 minute] + PLANKS SIDE [30 seconds each side]- 4 sets.
Rest: 1 mins.
2. WIND SHIELD WIPER [10 reps each side] + PLANK CRUNCHES [10 reps each leg]- 3
sets.
Rest: 1 mins.
KICK BOXING
1. STRAIGHT PUNCHES (30 seconds) + BODY RIBS PUNCHES (30 seconds)- 3 sets.
Rest: 20 seconds.
2. PUSH KICKS (1 minute)- 3 sets.
Rest: 20 seconds.
3. KNEES ON THE BAG (1 minute)- 3 sets.
Rest: 20 seconds.
4. ROUND KICKS (30 seconds each leg)- 3 sets.
Rest: 20 seconds.
FRIDAY
BACK
CARDIO
SATURDAY
ARMS
1. DUMBBELL CURLS [10-12 reps each arm] + TRICEP PUSH DOWNS 15 reps [10 hold +
5 pulse] + ROPE PUSH DOWNS 15 reps [10 hold + 5 pulse] + NO WEIGHT ARM
EXTENSION 15 reps [3 second hold]- 4 sets.
Rest: As soon as partner finishes the set.
2. BARBELL BICEP CURLS [10 reps] + HAMMER CURLS [10 reps each arm] + OVERHEAD
DUMBBELL TRICEP EXTENTION [10 reps]- 4 sets.
Rest: As soon as partner finishes the set.
3. WEIGHTED DIPS [10 reps] + ONE ARM PREACHER CURL [10 reps each arm]- 4 Sets.
Rest: As soon as partner finishes the set.
4. WRIST CURLS [20 REPS] + REVERSE WRIST CURLS [10 REPS] + FOREARM CURL
WRIST DOWN [10 REPS] + FOREARM CURL WRIST UP [10 REPS]- 3 sets.
Rest: As soon as partner finishes the set.