Мінус Ноги
Set 1
1 round
300
sek
Run
rest after the set: 120 sek
Set 2
1 round
12
Platnost
x
30
kg
Barbell Squat
rest: 90 sek
10
Platnost
x
35
kg
Barbell Squat
rest: 90 sek
8
Platnost
x
40
kg
Barbell Squat
rest: 90 sek
6
Platnost
x
50
kg
Barbell Squat
rest after the set: 120 sek
Set 3
1 round
12
Platnost
x
25
kg
10
Platnost
x
30
kg
8
Platnost
x
35
kg
6
Platnost
x
40
kg
Front Squat (Clean Grip)
rest after the set: 120 sek
Set 4
1 round
12
Platnost
x
40
kg
Leg Press
rest: 90 sek
10
Platnost
x
45
kg
Leg Press
rest: 90 sek
8
Platnost
x
50
kg
Leg Press
rest: 90 sek
6
Platnost
x
60
kg
Leg Press
rest after the set: 120 sek
Set 5
1 round
12
Platnost
x
5
kg
Hyperextensions
rest: 90 sek
10
Platnost
x
10
kg
Hyperextensions
rest: 90 sek
8
Platnost
x
15
kg
Hyperextensions
rest after the set: 120 sek
Set 6
1 round
12
Platnost
x
12
kg
10
Platnost
x
14
kg
8
Platnost
x
16
kg
6
Platnost
x
16
kg
Bodyweight Lunges (each leg)
rest after the set: 120 sek
Set 7
1 round
12
Platnost
x
30
kg
Leg Extensions
rest: 90 sek
10
Platnost
x
35
kg
Leg Extensions
rest: 90 sek
8
Platnost
x
40
kg
Leg Extensions
rest: 90 sek
6
Platnost
x
45
kg
Leg Extensions
rest after the set: 120 sek
Set 8
1 round
12
Platnost
x
30
kg
Seated Leg Curl
rest: 90 sek
10
Platnost
x
35
kg
Seated Leg Curl
rest: 90 sek
8
Platnost
x
40
kg
Seated Leg Curl
rest: 90 sek
6
Platnost
x
45
kg
Seated Leg Curl
rest after the set: 120 sek
Set 9
1 round
20
Platnost
x
20
kg
Seated Calf Raise
rest: 90 sek
20
Platnost
x
20
kg
Seated Calf Raise
rest: 90 sek
20
Platnost
x
20
kg
Seated Calf Raise
rest after the set: 120 sek

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