hkvqfc3ca9 on "1 warm-up jumping rope for 15 minutes"

hkvqfc3ca9 — Wed, 04 Sep 2013 09:33:05 +0000

dumbbell fitness program Xiangjie 
 points to note: 1 warm-up jumping rope for 15 minutes; 2 extension to practise parts; between the 3 groups. Rest for 60 seconds, action 120 seconds rest; 4 weight is appropriate for the 8-12RM. 
 first day of chest training 
1, dumbbell chest 10-12RM× group : trx fitness 3
 supine, arms straight, palms down, arms parallel to the ground, again. 
2, dumbbell 10-12RM× group : 3
3, push ups: 15-20 × 4; 
 third days back training hip hop abs 
1, dumbbell arm boating: 8-12RM× 4 groups of 
 got down on one knee on the bench, one hand on the chair, arms slightly bent. On the other hand lift dumbbells naturally droop, instituted after big arm and body is flat or slightly higher, small arms open, by the vertical ground to http://trx-forcekit2013.webs.com/ slightly above the cheap trx equipment body to breath, chest. 
2, bent arms row: 8-12RM× 4 groups of 
 feet to open and shoulder width, legs slightly bent, upper body leaning forward, back of the arm pull force to slightly more than the body, small arms open, slowly back into the. 
3, UPS: 8-12RM× 4 groups of 
 wide grip and narrow grip each group. 
 fifth days to shoulder and abdominal training 
1, standing for dumbbell press: 10-12RM× group : 3
 surrender posture, arms insanity workout dvd and body http://tapout-xtbuy.webs.com/ in the plane. 
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hkvqfc3ca9 on "1 warm-up jumping rope for 15 minutes"