Təlim
Гипертрофия 1й день
Author: Алексей Зиновьев
Ev
Set 1
1 round
10
Etibarlılıq
x
60
kg
Barbell Deadlift
rest: 90 s
10
Etibarlılıq
x
60
kg
Barbell Deadlift
rest: 90 s
10
Etibarlılıq
x
60
kg
Barbell Deadlift
rest after the set: 60 s
Set 2
1 round
10
Etibarlılıq
x
30
kg
Standing Barbell Shoulder Press
rest: 90 s
10
Etibarlılıq
x
30
kg
Standing Barbell Shoulder Press
rest: 90 s
10
Etibarlılıq
x
30
kg
Standing Barbell Shoulder Press
rest after the set: 60 s
Set 3
1 round
15
Etibarlılıq
x
40
kg
Wide-Grip Lat Pulldown
rest: 90 s
15
Etibarlılıq
x
40
kg
Wide-Grip Lat Pulldown
rest: 90 s
15
Etibarlılıq
x
40
kg
Wide-Grip Lat Pulldown
rest after the set: 60 s
Set 4
1 round
12
Etibarlılıq
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
12
Etibarlılıq
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
12
Etibarlılıq
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 60 s
Set 5
1 round
15
Etibarlılıq
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 s
15
Etibarlılıq
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 s
15
Etibarlılıq
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest after the set: 60 s
Set 6
1 round
20
Etibarlılıq
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 s
20
Etibarlılıq
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 s
20
Etibarlılıq
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 s
20
Etibarlılıq
x
60
kg
Smith Machine Reverse Calf Raises
rest after the set: 60 s
Set 7
1 round
12
Etibarlılıq
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 s
12
Etibarlılıq
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 s
12
Etibarlılıq
x
12
kg
Dumbbell Alternate Bicep Curl
rest after the set: 60 s
Set 8
1 round
15
Etibarlılıq
Crunches
rest: 90 s
15
Etibarlılıq
Crunches
rest: 90 s
15
Etibarlılıq
Crunches
rest after the set: 60 s
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