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    Weekly Workout Routine Planner

    Uploaded by

    haticeyakisikli18

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Weekly Workout Routine Planner

    Uploaded by

    haticeyakisikli18
    23 views2 pages

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views2 pages

    Weekly Workout Routine Planner

    Uploaded by

    haticeyakisikli18

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    workout

    routine
    PAZARTESİ SALI
    8 MİN. START
    7 MİN. START
    30 CRUNCH
    30 TOE TOUCH ECCENTRİC 30 ALT. V-UP
    30 AROUND THE WORLD LEG RAİSE 30 SCALED TUCK UP
    30 GLUTE BRİDGE

    20 MİN. 3 SET
    20 MİN. 4 SET
    40-MİKE TYSON PUSH UP
    40-SCALED GOBLET SQUAT
    40-GOBLET THRUSTER
    10R-10L SİNGLE LEG DB DEADLİFT
    40 PUSH UP SHOULDER TAP
    15 HIP THRUST WALL DB
    20-20 ALT. HANG DB CLEAN
    40 DB FRONT SQUAT
    20 CLİMB CRUNCHES
    END 6. MİN

    END 6. MİN
    4R-4L SİNGLE LEG DİAMOND PUSH UP
    45. SEC. PLANK PUSH UP
    30 SEC EXTENDED ARM SİDE PLANK
    30 SEC RUSSİAN TWİST

    ÇARŞAMBA OFF DAY


    PERŞEMBE CUMA

    8 MİN. START
    25 SEATED LEG LİFT
    6 MİN. START 15 TUCK UP
    45 SEC. HOLLOW ROCK
    45 SEC. SCALED HOLLOW HOLD
    45 SEC SCİSSORS

    20 MİN. 4 SET

    20 MİN. 4 SET 10 DB FACE UP DOWN


    8 ELEVATED PIKE PUSH UP
    40 MOUNTAIN CLIMBER 10 ALT DB RENEGADE ROW
    30 GORİLLA ROW 15R-15L 8 DB SUİT CASE DEADLİFT
    10 BANT OVER ROW TWO HANDS
    10 SCALED UP DOWN
    END 6 MİN
    END 6 MİN 20 SİDE TO SİDE HELL TAPS
    MAX SEC ROTANIAL PLANK 10 PLANK CROSS KNEE TO ELBOW
    30 SEC WALL SIT
    workout
    routine
    CUMARTESİ PAZAR OFF

    8 MİN. START
    45 SEC DYNAMIC SİDE PLANK
    45 ROTAINAL PLANK
    45 SEC ALT V UP

    20 MİN. 3 SET
    20 JUMPING SQUAT
    20 AİR SQUAT
    20 SISSY SQUAT
    15 WEIGHTED BULGARIAN SPLIT SQUAT
    15 CYCLIST GOBLET SQUAT

    END 3 SET
    45 SEC WALL SIT
    45 SEC HOLLOW BODY FLUTTER KICK

    NOTLAR

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