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