Training Program 2 - Elastic Tubes
Session 1
Exercises Reps Sets Rest Technical
Press in front 8 10 12 3 4 6 1'30 1'15" Double contraction
Incline weighted push-ups 8 10 12 3 4 6 1'30 1'15" Tension continue 2/2
Elastic spreads 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Standing curl 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Superset: Biceps curl 8 10 12 3 4 6 1'30 1'15" Continuous voltage 1/1
Tight push-ups 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Supination extension (elbows) supinated 10 12 15 4 6 45" 30" Continuous voltage 2/2
Session 2
Exercises Reps Sets Rest Technical
Vertical draw 8 10 12 3 4 6 1'30 1'15" Double contraction
Superset: Horizontal draw 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Rowing 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Leg deadlift 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Superset: Lung curl 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Floor Crunches 15 30 4 6 1'15" Continuous voltage 2/2
Session 3
Exercises Reps Sets Rest Technical
Military press 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Lateral & front raises 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Bird 8 10 12 3 4 6 1'15" Continuous voltage 2/2
Chin pulls 8 10 12 3 4 6 1'15" Continuous voltage 2/2
Superset: Shrugs 8 10 12 3 4 6 1'15" Continuous voltage 2/2
Session 4
Exercises Reps Sets Rest Technical
Squat 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Half squat 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Wall squat MAX 3 4 6 1'15" Continuous voltage 2/2
Standing extension 8 10 12 3 4 6 1'30 1'15" Continuous voltage 2/2
Seated Calves 8 10 12 3 4 6 1'15" Continuous voltage 2/2
Take 2 minutes of rest between each exercise - Do the complete program once per week - Repeat it one additional time for more intensity.