Školení
широкая спина и бицепс
Author: Евгений З

широкая спина и бицепс

Začátek
Set 1
1 round
180
sek
Warm-up
rest: 120 sek
60
sek
Jumping jacks
rest: 120 sek
60
sek
Mountain Climbers
rest after the set: 180 sek
Set 2
1 round
5
Platnost
Wide Grip Pull-Ups
rest: 120 sek
5
Platnost
Wide Grip Pull-Ups
rest: 120 sek
12
Platnost
Wide Grip Pull-Ups
rest: 120 sek
12
Platnost
Wide Grip Pull-Ups
rest: 120 sek
12
Platnost
Wide Grip Pull-Ups
rest after the set: 180 sek
Set 3
1 round
12
Platnost
x
30
kg
Elevated Cable Rows
rest: 120 sek
12
Platnost
x
30
kg
Elevated Cable Rows
rest: 120 sek
12
Platnost
x
30
kg
Bent Over Two-Dumbbell Row
rest: 120 sek
12
Platnost
x
30
kg
Bent Over Two-Dumbbell Row
rest after the set: 180 sek
Set 4
1 round
5
Platnost
Close grip pull-ups
rest: 120 sek
5
Platnost
Close grip pull-ups
rest: 120 sek
12
Platnost
Close grip pull-ups
rest: 120 sek
12
Platnost
Close grip pull-ups
rest: 120 sek
12
Platnost
Close grip pull-ups
rest after the set: 180 sek
Set 5
1 round
12
Platnost
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 sek
12
Platnost
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 sek
12
Platnost
Hammer Curls
rest: 120 sek
12
Platnost
Hammer Curls
rest: 120 sek
12
Platnost
x
10
kg
Concentration Curls
rest: 120 sek
12
Platnost
x
10
kg
Concentration Curls
rest after the set: 180 sek
Poslat