POPS prep week 4 weights

Prep for the KY P.O.P.S. fitness test. This is a progressive program. Bench press 50% of your body weight. Barbell shall come to within 3" from your chest. Sit-ups are performed with fingers overlapping behind the head. Push-ups are completed by coming to within 3" from the floor.

Exercises

Set 1: 2 round

Jumping Jacks

30 secondi

Rest

10 secondi

Big Forward Arm Circles

15 secondi

Big Reverse Arm Circles

15 secondi

Rest

15 secondi

Set 2: 5 round

Pesi: Moderato

Barbell Bench Press

10 ripetizioni

Rest

1 minuto

Set 3: 1 round

Transition

30 secondi

Set 4: 5 round

Pesi: Moderato

Alternating Bicep Curls

5 ripetizioni

Rest

1 minuto

Set 5: 1 round

Transition

30 secondi

Set 6: 5 round

Cable Tricep Push Down

5 ripetizioni

Rest

1 minuto

Set 7: 1 round

Transition

1 minuto

Set 8: 1 round

Sit-Ups

25 secondi

Rest

1 minuto

Sit-Ups

20 secondi

Rest

1 minuto

Sit-Ups

15 secondi

Rest

1 minuto

Set 9: 1 round

Transition

1 minuto

Set 10: 1 round

Push-Ups

25 secondi

Rest

1 minuto

Push-Ups

20 secondi

Rest

1 minuto

Push-Ups

15 secondi

Rest

1 minuto

Allenamenti correlati

Push/Core/Metabolic

28 min 5 sec, Intenso

First Effort

18 min 15 sec,

My Get Fit

29 minuti,

Push-Ups

3 minuti, Moderato

ppppush

3 min 15 sec, Intenso

Stay Fit Baby

25 minuti, Principiante

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