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130
Workout

Firing line

~48 min.
~576 kcal
⁉️ Comments

“Firing line”: This workout is aimed at developing the strength of the arm muscles, the back in particular, the triceps brachii muscle, latissimus dorsi muscle and biceps are actively loaded

Warm up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Cossack squat in a bent-over position
1
Level: 1
10
Subscription needed
Hero pose
1
Level: 2
5
Subscription needed
Main exercises
Round 1
Chain triceps extension (side)
5
Level: 2
8
Subscription needed
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
Forearm extension (single arm)
7
Level: 3
8
Subscription needed
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
Round 2
Chain triceps extension (side)
5
Level: 2
8
Subscription needed
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
Forearm extension (single arm)
7
Level: 3
8
Subscription needed
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
Round 3
Chain triceps extension (side)
5
Level: 2
8
Subscription needed
Pull-up with a wide grip
4
Level: 1
6
Hip extension (single leg)
7
Level: 2
6
Medium pull (single arm - single leg )
5
Level: 1
8
Subscription needed
Exit to the plank on the forearms
6
Level: 3
12
Subscription needed
Forearm extension (single arm)
7
Level: 3
8
Subscription needed
Narrow grip pushups in plank
8
Level: 3
10
Subscription needed
Cool down
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Subscription needed
Side tilt
1
Level: 1
R2
6
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Subscription needed

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