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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Today's program for your training
8 x Squat to stand
8 x Scapula push ups
5 x Push ups in different positions (start wide and go into a close position)
10 x Lunges
8 x Ring rows
5 x Shoulder extension crab position
20 sec. External shoulder rotation on each side
4 sets of 10 reps DB incline Bench Press
Rest 1-2 min between sets
b) Deadlift
4 sets of 6 reps Deadlift w. reset
Rest 2 min between sets
Comment: Reset = Bring the barbell to a complete stop between reps and regain your tension. Do some warm up sets and then the 4 sets w. RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).
For time
20 meter DB OH Lunges @15/22,5 Intermediate: @20/30
15 DB Clean & Jerks
20 Knee raises/knees to elbows/T2B
15/20 cal Row
Rest 2 min
15/20 cal Row
20 Knee raises/knees to elbows/T2B
15 DB Clean & Jerks
20 meter DB OH Lunges
TC: 15
Comment: Do some warm up sets and then the 4 sets with RIR 1-2. RIR= Reps in reserve (performed with a weight where you can do 1-2 more rep before failure).