Školení
Ноги - Плечи (С)
Author: Сергей Сссс
Začátek
Set 1
1 round
180
sek
Warm-up
rest: 90 sek
360
sek
Running, Treadmill
rest: 120 sek
12
Platnost
x
42
kg
Barbell Squat
rest: 90 sek
12
Platnost
x
42
kg
Barbell Squat
rest: 90 sek
10
Platnost
x
42
kg
Barbell Squat
rest: 90 sek
10
Platnost
x
42
kg
Barbell Squat
rest: 90 sek
10
Platnost
x
42
kg
Barbell Squat
rest after the set: 180 sek
Set 2
1 round
15
Platnost
x
20
kg
Leg Extensions
rest: 90 sek
12
Platnost
x
25
kg
Leg Extensions
rest: 90 sek
13
Platnost
x
25
kg
Leg Extensions
rest: 90 sek
13
Platnost
x
25
kg
Leg Extensions
rest after the set: 180 sek
Set 3
1 round
16
Platnost
x
25
kg
Lying Leg Curls
rest: 90 sek
12
Platnost
x
25
kg
Lying Leg Curls
rest: 90 sek
12
Platnost
x
25
kg
Lying Leg Curls
rest: 90 sek
12
Platnost
x
25
kg
Lying Leg Curls
rest after the set: 180 sek
Set 4
1 round
13
Platnost
x
11
kg
Dumbbell Lunges
rest: 90 sek
12
Platnost
x
11
kg
Dumbbell Lunges
rest: 90 sek
12
Platnost
x
11
kg
Dumbbell Lunges
rest after the set: 180 sek
Set 5
1 round
16
Platnost
Oblique Crunches
rest: 90 sek
16
Platnost
Oblique Crunches
rest: 90 sek
360
sek
Running, Treadmill
rest after the set: 180 sek
Set 6
1 round
18
Platnost
x
22
kg
Seated Barbell Military Press
rest: 90 sek
13
Platnost
x
27
kg
Seated Barbell Military Press
rest: 90 sek
12
Platnost
x
27
kg
Seated Barbell Military Press
rest: 90 sek
11
Platnost
x
27
kg
Seated Barbell Military Press
rest after the set: 180 sek
Set 7
1 round
10
Platnost
x
8
kg
Power Partials
rest: 90 sek
10
Platnost
x
8
kg
Power Partials
rest: 90 sek
10
Platnost
x
8
kg
Power Partials
rest after the set: 180 sek
Set 8
1 round
12
Platnost
x
20
kg
Upright Cable Row
rest: 90 sek
12
Platnost
x
25
kg
Upright Cable Row
rest: 90 sek
12
Platnost
x
25
kg
Upright Cable Row
rest after the set: 180 sek
Set 9
1 round
12
Platnost
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sek
12
Platnost
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sek
12
Platnost
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sek
17
Platnost
Lying down leg raises
rest: 90 sek
15
Platnost
Lying down leg raises
rest: 90 sek
360
sek
Running, Treadmill
rest after the set: 180 sek
Poslat