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90
Workout

Strengthens arm and shoulder muscles for powerful punches and grips

~27 min.
~324 kcal
Male
⁉️ Comments

"Strengthens arm and shoulder muscles for powerful punches and grips": This functional loop workout focuses on strengthening and developing the muscles of the upper extremities for increased punching power and improved grappling capabilities. Includes exercises that actively work the muscles of the arms and shoulders, improving their strength and endurance.

Main exercises
Parallel grip pull-ups
6
Level: 2
R1
12
Parallel grip pull-ups
6
Level: 2
R2
12
Parallel grip pull-ups
6
Level: 2
R3
12
Archer Pushups
6
Level: 2
R1
12
Archer Pushups
6
Level: 2
R2
12
Archer Pushups
6
Level: 2
R3
12
Push-ups - Crunch
7
Level: 1
R1
7
Push-ups - Crunch
7
Level: 1
R2
7
Push-ups - Crunch
7
Level: 1
R3
7
Y adduction
5
Level: 1
R1
12
Y adduction
5
Level: 1
R2
12
Y adduction
5
Level: 1
R3
12
Medium pull (one hand)
5
Level: 2
R1
9
Medium pull (one hand)
5
Level: 2
R2
9
Medium pull (one hand)
5
Level: 2
R3
9
Press
7
Level: 3
R1
14
Press
7
Level: 3
R2
14
Press
7
Level: 3
R3
14
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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