Page 6 - FS3 IN AUTUMN 2024

SQUAT

EXERCISE SETS REPS REST
QUADS-CALVES
SQUATS OR PRESS 7-8 12 to 6 2-2,5 min
HEEL RAISE 7-8 + 10 1,5 min
CHEST-ABS Holding a barbell on your back with
BENCH PRESS OR FLYS 7-8 12 to 6 2 min your hands wider than shoulder-
CRUNCHES 6 + 10 1 min
BACK-BICEPS width apart. Lower your body until
PULL UPS OR BARBELL ROW 7-8 12-5 2-2,5 min your thighs are parallel to the floor.
DUMBBELL OR BARBELL EXTENSION 6 12-5 1,5 min Push up to the starting point pressing
SHOULDERS-TRICEPS
MILITARY OR DUMBBELL PRESS 7-8 12-6 2 min with your legs and glutes.
PULLOVERS OR EXTENSIONS 6 12-6 1,5 min

4 FITNESS STYLE