Exercises

 
Preferences
Weight
Distance

Record:total time
  Air Squat (for time)

1 set of 20 reps

  Crunch (for time)

1 set of 30 reps

  Burpee (for time)

1 set of 35 reps

  Inverted Burpee (for reps)

1 set

  Lateral Raise (for weight)

3 sets of 8 reps

  Front Raise (for weight)

3 sets of 8 reps

  Push Press (complete)

3 sets of 8 reps

  Triceps Extension (complete)

3 sets of: 10 reps at 22lb

Instructions

no less 5 kg

  Bench Press (complete)

3 sets of 15 reps

  Deadlift High Pull (for weight)

2 sets of 10 reps

  Kettlebell Swing (for score)

3 sets of: 10 reps at 55.1lb

  Burpee (for time)

1 set of 20 reps

Instructions

You can do either 12 or 13 for ending the training(i suggest do both)

  Sprint (for time)

2 sets of 100m

Workout Instructions

Remember you should complete workout, (without warm-up 1-4 and " chill-out" exer., from 13-14), in interval of 1h

 Questions

 Log

Log results for Arms And Shoulders Workout

 Plan

Plan to do Arms And Shoulders Workout