Training programs » Планш&Горизонт
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Set 1
1 round
15
Etibarlılıq
Weighted Push-Up
rest: 90 s
12
Etibarlılıq
Weighted Push-Up
rest: 90 s
10
Etibarlılıq
Weighted Push-Up
rest: 90 s
8
Etibarlılıq
Weighted Push-Up
rest after the set: 120 s
Set 2
4 rounds
1
Etibarlılıq
iki çıxış gücü
15+
Etibarlılıq
Straight bar dips
rest: 90 s, after the set 120 s
Set 3
6 rounds
max
Etibarlılıq
x
25
kg
Dips
rest: 120 s
Set 4
4 rounds
10
Etibarlılıq
Smith Machine Incline Bench Press
15
Etibarlılıq
Decline Push-Ups
rest: 90 s, after the set 120 s
Set 5
4 rounds
12
Etibarlılıq
Butterfly
rest: 90 s, after the set 120 s
Set 6
4 rounds
max
Etibarlılıq
Barbell Curl
rest: 90 s, after the set 120 s
Set 7
5 rounds
max
Etibarlılıq
Hammer Curls
rest: 60 s, after the set 120 s
Set 8
5 rounds
max
Etibarlılıq
Chin-Ups
rest: 90 s, after the set 120 s
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