תוכנית מתח למתאמנים מתחילים

1

2

Warm Up :
2-3 Sets :
6-10 Face Pulls
6-10 Scap Push Ups

Strength :
A) Perform As Many Eccentric Pull Ups As You Can – Continue Until 1-2 Reps From Failure Or 15min Cap
B) Ring Rows 3X10-12

Warm Up :
2-3 Sets :
6-10 Scap PU
10 One Arm HP (Each)

Strength :
A) Banded PU 3X6-10
B) Ring Rows 3X10-12

1

2

Warm Up :
2-3 Sets :
6-10 Face Pulls
6-10 Scap Push Ups

Strength :
A) Perform As Many Chin-Ups (Singles) As You Can – Continue Until 1-2 Reps From Failure Or 15min Cap   
B) Ring Rows 3X10-12

Warm Up :
2-3 Sets :
6-10 Scap PU
10 One Arm HP (Each)

Strength :
A) Banded PU 3-5X6-8
B) Ring Rows 3-5X10-12