Školení
В ПОЛСИЛЫ Спина + Бицепс
Author: Евгений З

Тренировка для восстановления силовых после перерыва

Začátek
Set 1
1 round
60
sek
Warm-up
rest: 90 sek
61
sek
Mountain Climbers
rest after the set: 180 sek
Set 2
1 round
5
Platnost
Wide Grip Pull-Ups
rest: 90 sek
6
Platnost
Wide Grip Pull-Ups
rest: 90 sek
8
Platnost
Wide Grip Pull-Ups
rest: 90 sek
8
Platnost
Wide Grip Pull-Ups
rest: 90 sek
9
Platnost
Wide Grip Pull-Ups
rest after the set: 180 sek
Set 3
1 round
8
Platnost
Chin-Ups
rest: 90 sek
8
Platnost
Chin-Ups
rest: 90 sek
8
Platnost
Chin-Ups
rest after the set: 180 sek
Set 4
2 rounds
12
Platnost
Seated Cable Rows
rest: 90 sek
12
Platnost
Seated Cable Rows
rest: 90 sek
12
Platnost
Seated Cable Rows
rest: 90 sek, after the set 180 sek
Set 5
1 round
10
Platnost
x
10
kg
Dumbbell Shrug
rest: 90 sek
10
Platnost
x
10
kg
Dumbbell Shrug
rest: 90 sek
10
Platnost
x
10
kg
Dumbbell Shrug
rest: 90 sek
10
Platnost
x
10
kg
Dumbbell Shrug
rest after the set: 180 sek
Set 6
1 round
12
Platnost
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 sek
12
Platnost
x
12
kg
Dumbbell Bicep Curl
rest: 90 sek
10
Platnost
x
10
kg
Concentration Curls
rest after the set: 180 sek
Poslat