162
Workout

Weightlifter Strength Training 1

~40 min.
~480 kcal
Warm Up
Hammock
1
Level: 1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
8
Golf
1
Level: 1
6
Tilt
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
L extension
1
Level: 1
S1
8
L extension
1
Level: 1
S2
8
Side tilt
1
Level: 1
6
Main exercises
Back extension
7
Level: 4
R1
12
Back extension
7
Level: 4
R2
12
Back extension
7
Level: 4
R3
12
Back extension
7
Level: 4
R4
12
Front squats
5
Level: 1
R1
12
Front squats
5
Level: 1
R2
12
Front squats
5
Level: 1
R3
12
Front squats
5
Level: 1
R4
12
Overhead squats
8
Level: 3
R1
12
Overhead squats
8
Level: 3
R2
12
Overhead squats
8
Level: 3
R3
12
Overhead squats
8
Level: 3
R4
12
Bar muscle up
9
Level: 3
R1
12
Bar muscle up
9
Level: 3
R2
12
Bar muscle up
9
Level: 3
R3
12
Bar muscle up
9
Level: 3
R4
12
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Forearm flexion
4
Level: 2
R3
12
Forearm flexion
4
Level: 2
R4
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R3
12
Side lunge leg in the hinge
5
Level: 2
R4
12
Side lunge leg in the hinge
5
Level: 2
R5
12
Side lunge leg in the hinge
5
Level: 2
R6
12