Client Programming Week 4 Session 2

I’ve introduced some negative pull ups into today’s workout. Jump up onto your pull up bar and lower yourself down as slowly as you can. These will go a long way at helping you develop your first strict pull up.

Exercises

Set 1: 3 round

❤️ Moderato (Zona 2)

Cycling

1 minuto

Jumping Jacks

1 minuto

Squats

1 minuto

Set 2: 3 round

Negative Pull Up

5 ripetizioni

Push-Ups

5 ripetizioni

Rest

1 minuto

Set 3: 3 round

Pesi: Moderato

Dumbbell Chest Press

12 ripetizioni

Pesi: Moderato

Dumbbell Bent Over Rows

12 ripetizioni

Pesi: Leggero

Dumbbell Fly

12 ripetizioni

Rest

1 minuto

Set 4: 3 round

V-Ups

10 ripetizioni

V-Sit Holds

30 secondi

Rest

30 secondi

Elbow Plank Hop Outs

10 ripetizioni

Plank

30 secondi

Rest

30 secondi

Set 5: 3 round

Pesi: Moderato

Dumbbell Thrusters

15 ripetizioni

Push-Ups

20 ripetizioni

Mountain Climbers

25 ripetizioni

Set 6: 1 round

Quad Stretches

30 secondi

Hamstring Stretches

30 secondi

Tricep Stretches

30 secondi

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