Obodo Powerbuilding

Bawws

5 rounds nke a tupu usoro abụọ ọzọ dị iche iche

"Jụọ ya ka ọ na-efe n'ikuku"

Ọ bụrụ na ị maara onye na-eme ụda/akara ngosi nke kwuru nke ahụ ☝ ị nwetara onyinye (onye mmeri 1) Ị nwere ike ịtụle ibu maka 👍/❤ na nkwupụta gị( ederede )

Boss Building

Mail Building + Mail Polishing + Accessories = Boss Building lol rotator cuff warm up, 50 clap push ups, 4 rounds of Mail Building 2.0, 5 rounds of Mail Polishing 2.0, two rounds of these accessories. Fun fun

Nkwado

Anọ m na-emegharị nwayọọ nwayọọ site na mkpịsị aka 4 niile na olu (6kg clubs) na medley a ruo 1 mkpịsị aka obosara n'okpuru olu. N'ikpeazụ enwetara m 2sets nke 8. Ozugbo m nọ na ntọala, 8kg clubs bụ nke na-esote!

Powaaaaaaa

Maliteghachi na otu ihe masịrị m, nke a na-eme na usoro ike: 6 okirikiri nke 10 ịdọkpụ ahụ na sternum, 6 ịkwanye elu, 12 globe grip hip hugger rows kwụsịrị site na 8 dips nwere ibu na eriri. Ike na-eme na 3-5 rep ogo, ike na-eme na 6-8 rep ogo, hypertrophy na-eme na 8-17 ogo na 25-30 bụ maka…gụkwuo

Lurcher?

Log Zercher 🐢🐚

Mmanụ ọkụ, Ee

Na-abịa

Echi bụ ụbọchị ike. RDLs, chained box squats, nwere ike ịga maka kettlebell PR, mgbe ahụ ọrụ clubbell n'ìhè anyanwụ. LFG!

Pumped

Ike aka bụ mgbe niile dị mma, na-adịkarị mgbu, na-ewe ogologo oge ịgwọ haha mana ọ chọrọ ịzụlite ụbọchị 5-6 n'izu

Powerbuilding

Powerbuilding bụ ezigbo ngwá ọrụ maka olu na ngwa, na ịkụziri. Ọ bụ 6-8 rep nke na-edebe gị n'etiti ike na hypertrophy 🌞 nwee ọṅụ na ụtụtụ ọma

Boom

Emechara m mgbakọ mgbe m mere sets 3 nke 8 ma m kwesịrị itinye otu pound ọzọ n'elu maka 80kg

Ga-abụ

O kwesịrị ịbụ na-arụ ọrụ lol mụtara ọtụtụ nkuzi CNS n'elu afọ, na iji zere hyper taxation, na-enweghị ọtụtụ hypertrophy, powerbuilding bụ ezigbo nkwado. M na-ama triceps horseshoes mgbe m bụ biceps nke aka na brachials abụọ ogologo 😂😂🤣 Enweghị ihe dị mkpa, naanị 50kg mgbe m na-ekpo ọkụ. Enwere…gụkwuo

1.15xBW

Oge ikpeazụ m na-eme Heavy swings n'ịbụ m, m mere 1.1xBW maka 8, nke a bụ nke m abụọ n'ime 3 sets na 1.15xBW 😉 💪

Kroc

Kroc rows adịghị ike na azụ, ha nweghịkwa mkpa ka ha sie ike na njide, ma, ha dị ezigbo ike na akpụkpọ ụkwụ. A ga m ahọrọ ime squats na-ewe oxygen... Ana m eme Ben Barker Oct challenge, pushups, protein&proverbs, taa bụ 24th, x10 = 240 push ups = 6x40