3Q push Tri

SIIT
Tri-Set x 3

اداء التمارين بشكل متتالي ثم أخذ راحة مدتها 30-60 ث
قبل البدء بالجولة الثانية

LLT
DB Incline Press
reps 5
load moderate
Tempo controlled
Rest 30s
Set Reps Load Tempo Rest
1 5 Moderate Controlled 30s (h:m:s)
2 5 Moderate Controlled 30s (h:m:s)
3 5 Moderate Controlled 30s (h:m:s)
UMT
Side Plank Wall Ward
reps MAX
0
Tempo controlled
Rest 30s
Activation for the Core in a Lateral Position
Set Reps Tempo Rest
1 MAX Controlled 30s (h:m:s)
2 MAX Controlled 30s (h:m:s)
3 MAX Controlled 30s (h:m:s)
LLT
DB Squat to Curl to Press
reps 10
load light
Set Reps Load
1 10 Light
2 10 Light
3 10 Light