Training programs » качалка ++
спина
Set 1
4 rounds
max
rep
Wide Grip Pull-Ups
25
rep
Hyperextensions
rest: 60 sеc
Set 2
4 rounds
15
rep
Bent Over Barbell Row
rest: 60 sеc
11
rep
Bent Over Barbell Row
rest: 60 sеc
10
rep
Bent Over Barbell Row
rest: 60 sеc
8
rep
Bent Over Barbell Row
rest: 60 sеc
6
rep
Bent Over Barbell Row
rest: 60 sеc
Set 3
4 rounds
15
rep
Wide-Grip Lat Pulldown
rest: 60 sеc
12
rep
Wide-Grip Lat Pulldown
rest: 60 sеc
10
rep
Wide-Grip Lat Pulldown
rest: 60 sеc
8
rep
Wide-Grip Lat Pulldown
rest: 60 sеc
6
rep
Wide-Grip Lat Pulldown
rest: 60 sеc
Set 4
4 rounds
15
rep
Seated Cable Rows
rest: 60 sеc
12
rep
Seated Cable Rows
rest: 60 sеc
10
rep
Seated Cable Rows
rest: 60 sеc
8
rep
Seated Cable Rows
rest: 60 sеc
6
rep
Seated Cable Rows
rest: 60 sеc
Set 5
4 rounds
20
rep
Barbell Shrug
rest: 60 sеc
Set 6
4 rounds
20
rep
Alternate Hammer Curl
rest: 60 sеc
Set 7
4 rounds
12
rep
Barbell Curl
rest: 60 sеc
Set 8
4 rounds
15
rep
Cable Preacher Curl
rest: 60 sеc
Set 9
5 rounds
10
rep
Barbell Deadlift
10
rep
Russian Kettlebell Swing
rest: 60 sеc
Set 10
4 rounds
25
rep
Knee/Hip Raise On Parallel Bars
rest: 60 sеc
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