Təlim
спина
Author: Семен Иванов
Ev
Set 1
1 round
13
Etibarlılıq
-Up Pull
rest: 60 s
10
Etibarlılıq
-Up Pull
rest: 60 s
8
Etibarlılıq
-Up Pull
rest after the set: 60 s
Set 2
1 round
9
Etibarlılıq
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Etibarlılıq
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Etibarlılıq
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Etibarlılıq
x
60
kg
Bent Over Barbell Row
rest: 60 s
20
Etibarlılıq
x
40
kg
Bent Over Barbell Row
rest after the set: 60 s
Set 3
2 rounds
6
Etibarlılıq
x
10
kg
-Up Pull
rest: 70 s
8
Etibarlılıq
x
5
kg
-Up Pull
rest: 70 s
8
Etibarlılıq
x
5
kg
-Up Pull
rest: 70 s, after the set 60 s
Set 4
3 rounds
10
Etibarlılıq
x
20
kg
Dumbbell Incline Row
rest: 40 s, after the set 60 s
Set 5
1 round
12
Etibarlılıq
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Etibarlılıq
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Etibarlılıq
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Etibarlılıq
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Etibarlılıq
x
30
kg
Straight-Arm Pulldown
rest: 30 s
25
Etibarlılıq
x
15
kg
Straight-Arm Pulldown
rest after the set: 60 s
Set 6
3 rounds
12
Etibarlılıq
x
50
kg
Elevated Cable Rows
rest: 50 s, after the set 60 s
Set 7
2 rounds
15
Etibarlılıq
Australian pull-ups
rest: 30 s
Set 8
4 rounds
25
Etibarlılıq
x
50
kg
Barbell Shrug
rest: 60 s
Set 9
2 rounds
15
Etibarlılıq
x
15
kg
Alternate Incline Dumbbell Curl
rest: 50 s, after the set 60 s
Set 10
2 rounds
9
Etibarlılıq
x
15
kg
Hammer Curls
rest: 60 s
Set 11
4 rounds
12
Etibarlılıq
Hyperextensions
rest: 30 s, after the set 20 s
Set 12
5 rounds
15
Etibarlılıq
Crunches
rest: 20 s, after the set 60 s
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