(STE Program) Strength (1/4)

Intenso Duration 33 minutos

Áreas Alvo: Full Body

Equipamento: Pull Up Bar, Barbell, Strength Machine, Dumbbells, Exercise Mat

Adicionado por Personal Trainer Nikki Lafever

Tags

Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Barra de Tração Treinos com Barras de Pesos Treinos com Máquina de Força Treinos com Halteres

Descrição

Find your 1RM = 1) Multiple the number of repetitions you can perform on an exercise to failure by 2.5, for example, a load you can lift 10 around 2) Subtract that number from 100 to determine the percentage of your 1RM 3) Divide the above number by 100 to get a decimal value 4) Divide the weight you lifted by the decimal value to get your estimated 1RM (Weight x Reps x 0.0333) + Weight Example 1: 250lb squat for 10 reps (250 x 10 x 0.0333) + 250 = 333 1RM

Exercises

Conjunto 1: 3 rodadas

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

10 repetições

10 segundos

Conjunto 2: 1 rodada

10 repetições

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

10 repetições

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuto

2 minutos

Conjunto 3: 3 rodadas

30 segundos

30 segundos

Conjunto 4: 5 rodadas

Barbell Deadlifts

Barbell Deadlifts

10 repetições

1 min 30 segs

Conjunto 5: 5 rodadas

Cable Lat Pull Down

10 repetições

1 min 30 segs

Conjunto 6: 1 rodada

Overhead Presses

Overhead Presses

10 repetições

1 min 30 segs

Conjunto 7: 1 rodada

Marching in Place w/side arm stretch R

10 segundos

Marching in Place w/side arm stretch L

10 segundos

Sweep Up & Down

10 segundos

Standing Forward Bend

Standing Forward Bend

10 segundos

10 segundos

10 segundos

Outside Runners Lunges R

Outside Runners Lunges R

10 segundos

Outside Runners Lunges L

Outside Runners Lunges L

10 segundos

Pretzel R

10 segundos

Pretzel L

10 segundos

10 segundos

Downward Facing Dog

Downward Facing Dog

10 segundos

Standing Chest Stretch

Standing Chest Stretch

10 segundos

Treinos Relacionados

Strength Program

Strength Program

36 mins 2 segs, Intenso

38 mins 21 segs, Intenso

Improvement Routine

Improvement Routine

1 hr 20 segs, Moderado

14 mins 44 segs, Iniciante

14 mins 14 segs, Moderado

Five hundred Reps

Five hundred Reps

45 minutos, Intenso

Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Treinos com o mesmo Equipamento

13 mins 21 segs, Moderado

Day 2/4 Back And Biceps

Day 2/4 Back And Biceps

38 mins 7 segs, Moderado

Jeff Nipard Full Body Day1

Jeff Nipard Full Body Day1

39 mins 24 segs, Intenso

44 mins 3 segs, Moderado

Legs And Shoulders

Legs And Shoulders

21 mins 40 segs, Moderado

Kayla Lats, Traps, and Delts

Kayla Lats, Traps, and Delts

12 mins 55 segs, Moderado