Forum Üyesi
Pazartesi
- 30 pull-ups
- 100 regular push-ups
- Incline dumbbell presses – 4 sets of 10 reps
- Dumbbell bench presses – 4 sets of 10 reps
- Parallel bar dips – 5 sets of 20 reps
- 200 normal push-ups
- 50 push-ups when the arms are above the legs
- 50 push-ups with narrow grip
- 50 push-ups when the legs are above the arms
- 15 minutes of high-intensity interval training (HIIT)
- 15 crunches – 15 side crunches
- 15 leg lifts – 3 approaches
Salı
- 30 push-ups
- 100 pull-ups
- 4 sets of 10 reps of dumbbell row
- 4 sets of 10 reps of pull-overs
- 50 chin-ups
- 50 pull-ups
- 10 push-ups
- 15 minutes of HIIT
- 15 crunches – 15 side crunches
- 15 leg lifts – 3 approaches
Çarşamba
- 100 push-ups
- 4 sets of 10 reps of standing dumbbell presses
- 4 sets of 10 reps of standing side dumbbell lifts
- 4 sets of 10 repetitions of seated side dumbbell lifts
- 100 crunches
- 50 crossovers
- 50 intense crunches
- 2 minutes of leg scissors (3 sets)
- 60 seconds of static hold in crunch position
- 15 crunches – 15 side crunches
- 15 leg lifts – 3 approaches
- Training handstand until the point of exhaustion
- 15 minutes of HIIT
Perşembe
- 30 push-ups
- 50 chin-ups
- Barbell biceps curl on the bench – 4 sets of 10 reps
- Dumbbell hammer curls – 4 sets of 10 reps
- Dumbbell hammer curls with reverse grip – 4 sets of 10 reps
- 100 parallel bar dips
- 100 push-ups
- 4 sets of 10 repetitions of behind-the-neck curls
- 4 sets of 10 of tricep pushdowns with reverse grip
- 20 slow pull-ups
- 20 slow parallel bar dips
- 15 minutes of HIIT
Cuma
- 4 sets of sit-ups with dumbbells
- 4 sets of 20 yard lunges
- 100 sit-ups
- 4 sets of 10 reps of pistol squats
- 4 sets of 10 reps of deadlift on straight legs
- 4 sets of 10 reps of standing calf raises
- 4 sets of 10 reps of seated calf raises
- 100 standing calf raises
- 15 minutes of HIIT
Cumartesi
- 100 crunches
- 8 100-meter sprints
- 100 pull-ups
- 100 push-ups
- 100 parallel bar dips
- 30 muscle-ups
- 50 crossovers
- 50 intense crunches
- 2 minutes of lying leg scissors (3 sets)
- 60 seconds of static hold in crunch position (3 sets)