תוכנית שכיבות סמיכה למתאמנים מתחילים

Warm Up:
10 sec Top Of Push Up Hold + 10 sec
Bottom Of Push Up Hold
20-40 sec Hollow/Tuck Hold

Strength:
A) 3X3-8 Push Up (Variation you can
Perfrom min 3 reps) 2-3 RIR
B) 3XMax Plank Hold.

Warm Up:
2-3 Sets:
20-40 sec Plank Hold
8-10 Frankenstein Press w\Band\

Strength:
A) 10-20 Eccentric Push Ups (Variation you
can Perform min 10 reps)
B) 3X8-10 DB Bench Press 3 RIR