Chidamlilik va yengillik

Supersetlar va intervalli kardio yordamida yuqori intensivlikdagi mashg'ulotlar.

6 weeks 3 days/week

About this program

The "Chidamlilik va yengillik" program runs for 6 weeks, 3 training days per week, suitable for intermediate level. It includes 3 training days and 19 exercises in total.

Day 1. 1-Kun: FullBody Dumaloq

Goblet Squats

3 sets · 15–20 reps · rest 30 sec

O'rta tutqich bilan tortish

3 sets · 10–15 reps · rest 30 sec

Push-uplar

3 sets · 15–20 reps · rest 30 sec

Dumbbell o'pkalari

3 sets · 12–15 reps · rest 30 sec

Dumbbelllarning yon tomonlarga tebranishi

3 sets · 15–20 reps · rest 30 sec

Gluteal ko'prik

3 sets · 15–20 reps · rest 30 sec

Siqilish

3 sets · 20–25 reps · rest 30 sec

Mahi Giray

3 sets · 15–20 reps · rest 60 sec

Day 2. 2-Kun: Kardio + Kuch

Yugurish yo'lagi

1 sets · 20–20 reps ·

Barbell Squats

4 sets · 12–15 reps · rest 60 sec

Nishabdagi shtanga tortish

3 sets · 12–15 reps · rest 60 sec

Barbell dastgoh pressi

3 sets · 12–15 reps · rest 60 sec

Yugurish

1 sets · 15–15 reps ·

Osilgan oyoqlarni ko'tarish

3 sets · 15–20 reps · rest 45 sec

Day 3. 3-Kun: Interval

Push-uplar

4 sets · 15–20 reps · rest 30 sec

Ko'krak qafasi

3 sets · 10–15 reps · rest 60 sec

Triceps nurlari

3 sets · 10–15 reps · rest 60 sec

Chang'i simulyatori

1 sets · 20–20 reps ·

Ruscha burilishlar

3 sets · 20–25 reps · rest 30 sec

Chidamlilik va yengillik

About this program

Day 1. 1-Kun: FullBody Dumaloq

Day 2. 2-Kun: Kardio + Kuch

Day 3. 3-Kun: Interval

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