from Moscow, Russia
Yesterday:
40 min of walking
Today:
1 set:
Chest Press with Barbell - 20 reps
Lateral Raises + Hammer Curls - 12 reps + 5 sec of static lateral raise
Lunges with Barbell - 12 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets) - That's the new victory, I managed to do it absolutely right
Crunches with Medball - 12 reps
Flutter Kicks - 16 reps
2 set:
Chest Press with Barbell - 15 reps
Lateral Raises + Hammer Curls - 10 reps + 5 sec of static lateral raise
Lunges with Barbell - 10 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets)
Crunches with Medball - 10 reps
Flutter Kicks - 10 reps
3 set:
Chest Press with Barbell - 10 reps
Lateral Raises + Hammer Curls - 8 reps + 5 sec of static lateral raise
Lunges with Barbell - 8 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets)
Crunches with Medball - 8 reps
Flutter Kicks - 8 reps
Stretching:
Warrior Pose II - 20 sec hold left and right
Warrior Pose III - 20 sec hold left and right
Butterfly Stretch - 30 sec
40 min of walking
Today:
1 set:
Chest Press with Barbell - 20 reps
Lateral Raises + Hammer Curls - 12 reps + 5 sec of static lateral raise
Lunges with Barbell - 12 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets) - That's the new victory, I managed to do it absolutely right
Crunches with Medball - 12 reps
Flutter Kicks - 16 reps
2 set:
Chest Press with Barbell - 15 reps
Lateral Raises + Hammer Curls - 10 reps + 5 sec of static lateral raise
Lunges with Barbell - 10 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets)
Crunches with Medball - 10 reps
Flutter Kicks - 10 reps
3 set:
Chest Press with Barbell - 10 reps
Lateral Raises + Hammer Curls - 8 reps + 5 sec of static lateral raise
Lunges with Barbell - 8 reps
Up and Down Planks - 10 seconds in upper position+ 10 seconds in lower position (3 sets)
Crunches with Medball - 8 reps
Flutter Kicks - 8 reps
Stretching:
Warrior Pose II - 20 sec hold left and right
Warrior Pose III - 20 sec hold left and right
Butterfly Stretch - 30 sec
Yeah
from Moscow, Russia
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