關於 full body bench workout ，我們在網路上蒐集到這些相關的討論、資訊與評價

The full body workout that @andriabean planned for me : leaving this here for my own records but if you’re interested in the routine you can try it too!

P.S this has been customised according to my body, strength and needs. I’ve been training with Andria for a year so she’s been planning my workouts week on week so it might not be for everyone. Nevertheless, be safe and have fun! 😊 (P.P.S drop @andriabean a DM if you’d like personal training services)

*Alternating front lunges* 6kg x 2 16 reps, 4 sets
*Romanian Deadlifts* 9kg x 2 14 reps, 4 sets
*Goblet Squat* 7kg 15 reps, 4 sets
*DB swing* 10kg 45s, 4 sets
*Bench rhomboid row* 5kg x 2 12 reps, 4 sets
*Push ups on bench* 10 reps, 4 sets
*Elbow Planks* 1 minute, 3 sets
*Bicycle crunches* 30 reps, 3 sets
*Side plank dips* 15 reps per side, 3 sets

This is going to be a full body Weight Interval Training. It’s beginner friendly. Ready all your weights!!!! Those that have weights, you can ready light to heavy. Please ready a bench too, preferably slightly lower than your dining chair height. Lower than your knees.
For beginners who doesn’t have weights, please ready a rice packet of 5kg and two 1.5L mineral water bottle.

Take note: for people who are doing the #burpeeswithoalchallenge #50burpeesfor30dayschallenge , please do the burpees before the workout. I will not be doing the 50 burpees during the Facebook live.

Please do the burpees, and give yourself atleast 15 mins before #oalworkout live. You can choose to do the burpees after the workout live tomorrow, but I’m just afraid that your legs might not be able to jump anymore 😬😆

Therefore it’s better to do before.

Super satisfied with my workout today & post workout swolfie ! Upper Body + Abs demolition 🔥 Swipe left to learn & save it for your next workout
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⚡️Full workout details
Superset 1💥 Incline Chest & Pull Down
Superset 2💥 Flat Bench & Single Arm Row
Round 3💥 Hanging Abs Crunch
✅ 3 sets, 8-12 reps, 1 min rest between sets
___
If you have questions regarding the workout, leave them on the comments below. Tag a workout buddy you want to try this with 💪🏼

Tập toàn thân (full body) có rất nhiều lợi ích, đặc biệt là rất phù hợp để dành cho những người mới đi tập làm quen dần dần với việc luyện tập. Sau khi làm chủ được các động tác chủ chốt thì việc nâng cao sẽ trở nên đơn giản hơn. Không chỉ vậy, kể cả những người tập có kinh nghiệm vẫn có thể hưởng lợi từ việc tập toàn thân.

Trong phần 1 này mình sẽ chỉ ra một số điểm lợi của cách tập này cùng với buổi tập đầu tiên mà các bạn có thể áp dụng. Đừng quên đón chờ phần 2 để hoàn thiện được lịch tập cả tuần nhé! ?

⏱ Timestamp:
00:00 Intro
00:19 Lợi ích của việc tập toàn thân
02:13 Một buổi tập toàn thân phần 1
08:35 Outro
09:00 Các sản phẩm của VN Supplement

↗️ Các bài tập của buổi tập toàn thân phần 1:
1. Squat (x10)
2. Bench Press (x10)
3. Hip Thrust (x10)
4. Dip (x15)
5. Australian Pull Up (W.S.C) (x8/each)
6. Push Up (x20)
7. DB Lunges (x20)
8. Leg raise (x10)
_____
Thông tin về các sản phẩm của VN Supplement:
❣️Website: https://Vnsupplements.vn
?Link Shopee: https://shp.ee/ww9igcb
?Link lazada: https://www.lazada.vn/shop/vietnam-supplements
__________________________________
•YOUR HEALTH - WE CARE•
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?Chi nhánh 2: 96/11 Lê Thị Riêng, quận 1, HCM | ☎️ Tel: 0971972332
? Website: https://vnsupplements.vn
?Instagram: Vnsupplement
✈️GIAO HÀNG TRÊN TOÀN QUỐC

#SHINPHAMM #FULLBODY #WORKOUT
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All you need is a bench and a set of dumbbells! Trust me, if you give this routine a shot you probably gonna have a great workout out of it... Don't let the current situation change your fitness! :) just train! #fitness #workout #muscle

If you feel that you are stuck with your journey and been in this vicious cycle of start/stop and not really progressing well with your fitness journey, I would like to invite you to be part of the TEAM, and join our community and allow me to ACCELERATE your growth and learning curve to maximise your potential!

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