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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
1: 40 sec Cat & cow
2: 40 sec Cossack squat
3: 40 sec Rocking push ups
10 x Single leg bodyweight Hip thrust (left leg)
10 x Single leg bodyweight Hip thrust (right leg)
10 x Pull aparts
10 x Scapula pull ups
A) Deadlift
3 sets of 12 reps Deadlift
Rest 3 min between sets
b) Incline DB row & Y-raises & Reverse fly
3 sets of 8 reps
B2: Incline Y-raises
3 sets of 10 reps
3 sets of 8 reps
Rest 2 min after all 3 exercises (no rest between exercises)
For time
10-9-8-7-6-5-4-3-2-1
Double DB devils press @2x7,5/12,5 Intermediate: @2x10/15
Ring Rows/Pull ups
TC: 16
Comment: Do some warm up sets and then the 3 sets with the same weight. RIR 2-3. RIR= Reps in reserve (performed with a weight where you can do 2-3 more reps before failure).