Docsity
Docsity
Prepare for your exams
Prepare for your exams

Study with the several resources on Docsity

Earn points to download
Earn points to download

Earn points by helping other students or get them with a premium plan

Guidelines and tips
Guidelines and tips
Sell on Docsity
Sell on Docsity
Docsity AI
Docsity AI
Log inSign up

Prepare for your exams

Study with the several resources on Docsity

Find documents

Prepare for your exams with the study notes shared by other students like you on Docsity

Search for your university

Find the specific documents for your university's exams

Docsity AINEW

Summarize your documents, ask them questions, convert them into quizzes and concept maps

Explore questions

Clear up your doubts by reading the answers to questions asked by your fellow students

Earn points to download

Earn points by helping other students or get them with a premium plan

Share documents
download point icon20 Points

For each uploaded document

Answer questions
download point icon5 Points

For each given answer (max 1 per day)

All the ways to get free points
Get points immediately

Choose a premium plan with all the points you need

Study Opportunities

Choose your next study program

Get in touch with the best universities in the world. Search through thousands of universities and official partners

Community

Ask the community

Ask the community for help and clear up your study doubts

Free resources

Our save-the-student-ebooks!

Download our free guides on studying techniques, anxiety management strategies, and thesis advice from Docsity tutors

training system for people need help, Cheat Sheet of Topography

Chu Hai CollegeTopography

For people that want to train arm wrestling but have no experiences

Typology: Cheat Sheet

2025/2026

Uploaded on 06/22/2026

phung-long
phung-long 🇭🇰

1 document

1 / 7

Toggle sidebar

This page cannot be seen from the preview

Don't miss anything!

bg1
T2:Kéo
T3:Chân,Bụng
T4:Đẩy
T5:Rest
T6:Kéo
T7:Đẩy
CN:Rest
Quy Trình Tập
.Trước tập:Ăn nhẹ(chuối,2-3 quả)
.Khởi động đầy đủ nhóm cơ
.Nhảy dây 1000 cái để làm nóng cơ thể(Nhảy điều
độ)
.Tập các bài trong lịch(bổ sung đủ nước khi tập)
.Hoàn thành tập thì giãn cơ
pf3
pf4
pf5

Partial preview of the text

Download training system for people need help and more Cheat Sheet Topography in PDF only on Docsity!

T2:Kéo T3:Chân,Bụng T4:Đẩy T5:Rest T6:Kéo T7:Đẩy CN:Rest Quy Trình Tập .Trước tập:Ăn nhẹ(chuối,2-3 quả) .Khởi động đầy đủ nhóm cơ .Nhảy dây 1000 cái để làm nóng cơ thể(Nhảy điều độ) .Tập các bài trong lịch(bổ sung đủ nước khi tập) .Hoàn thành tập thì giãn cơ

T2:Kéo 1.Resistance Band Pull Up:3 Sets,12 Reps 2.(Weighted) Australian Pull Up:3 Sets,10 Reps

  1. Ring Inverted Row:3 Sets,12 Reps
  2. Rear Delt Ring Flies(T Version):3 Sets,10 Reps
  3. Rear Delt Face Pull:3 Sets,10 Reps
  4. Alternative Bicep Curls:3 Sets,12 Reps 7.Chin Up(Rotator Grip):3 Sets,10 Reps

T4:Đẩy 1.Normal Push Up:3 Sets,12 Reps 2.Incline Push Up:3 Sets,12 Reps 3.Pike Push Up:3 Sets,10 Reps 4.Wall Handstand Hold:8 Sets,Max Hold 5.Handstand Kick Up No Wall(Overcome Fall Fear):3 Sets,7 Reps

  1. Triceps Cross Extionsion:3 Sets,10 Reps
  2. Diamond Push Up:3 Sets,10 Reps.

T6:Kéo 1.Resistance Band Pull Up:3 Sets,12 Reps 2.(Weighted) Australian Pull Up:3 Sets,10 Reps

  1. Ring Inverted Row:3 Sets,12 Reps
  2. Rear Delt Ring Flies(T Version):3 Sets,10 Reps
  3. Rear Delt Face Pull:3 Sets,10 Reps
  4. Alternative Bicep Curls:3 Sets,12 Reps 7.Chin Up(Rotator Grip):3 Sets,10 Reps