Futsal FIFA Quality Size 4 Ball Model Code:8946726 Do not use a high pressure size g 6 n 25044 b 2217 Do not use a high pressure cleaner on the bearings To start: 3 x 3 bodyweight dips 3 x 8 supported dips using the training bands Then 2 options: 3 x 10 to 15 press ups if you're more advanced 3 x 10 seated (or standing) dumbbell presses To finish: 4 x 8 to 12 bodyweight rows on the dips bars 3 x 12 to 15 triceps extensions behind your head with dumbbells You should have a couple of reps left in you after each set Take 2 minutes of recovery between sets and exercises You can find more workouts on Decathlon Coach as well as on more abrasive surfaces (asphalt A team of passionate individuals dedicated to our futsal products is based at Kipstadium