198
Workout

Weightlifter Strength Training 4

~25 min.
~300 kcal
Warm Up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
30 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
15 sec.
Widmill
1
Level: 1
S2
5
Main exercises
Horizontal forearm flexion
8
Level: 3
R1
6
Horizontal forearm flexion
8
Level: 3
R2
6
Horizontal forearm flexion
8
Level: 3
R3
6
Horizontal forearm flexion
8
Level: 3
R4
6
Hinge plank single arm
9
Level: 4
R1
4
Hinge plank single arm
9
Level: 4
R2
4
Hinge plank single arm
9
Level: 4
R3
4
Hinge plank single arm
9
Level: 4
R4
4
Hinge plank single arm
9
Level: 4
R5
4
Hinge plank single arm
9
Level: 4
R6
4
Biceps curl
10
Level: 4
R1
6
Biceps curl
10
Level: 4
R2
6
Biceps curl
10
Level: 4
R3
6
Biceps curl
10
Level: 4
R4
6
Press - L Adduction
8
Level: 3
R1
4
Press - L Adduction
8
Level: 3
R2
4
Press - L Adduction
8
Level: 3
R3
4
Press - L Adduction
8
Level: 3
R4
4
Push ups side crunch
10
Level: 5
R1
6
Push ups side crunch
10
Level: 5
R2
6
Push ups side crunch
10
Level: 5
R3
6
Push ups side crunch
10
Level: 5
R4
6