Školení
Ноги - свободные веса
Author: Valery

Тренировка ног

Začátek
Set 1
2 rounds
5
Platnost
x
50
kg
Front Squat (Clean Grip)
rest: 30 sek, after the set 60 sek
Set 2
1 round
10
Platnost
x
45
kg
Front Squat (Clean Grip)
rest after the set: 60 sek
Set 3
1 round
25
Platnost
x
30
kg
Front Squat (Clean Grip)
rest after the set: 60 sek
Set 4
1 round
25
Platnost
x
25
kg
Barbell Hip Thrust
rest after the set: 60 sek
Set 5
1 round
10-40
Platnost
x
45
kg
Barbell Hip Thrust
rest after the set: 60 sek
Set 6
2 rounds
5
Platnost
x
60
kg
Barbell Hip Thrust
rest: 30 sek, after the set 60 sek
Set 7
2 rounds
12
Platnost
x
16
kg
Bulgarian split squats (each leg)
rest: 120 sek, after the set 60 sek
Set 8
2 rounds
12
Platnost
x
32
kg
Dumbbell Rear Lunge
rest: 120 sek, after the set 60 sek
Set 9
2 rounds
12
Platnost
x
10
kg
Side Lunges (each leg)
rest: 60 sek
Set 10
3 rounds
30
sek
x
10
kg
Wall sits
rest: 30 sek, after the set 60 sek
Set 11
3 rounds
25
Platnost
Calf raises (each leg)
rest: 30 sek, after the set 60 sek
Set 12
3 rounds
30
sek
Hanging Leg Raise
rest: 30 sek, after the set 60 sek
сделал!
Poslat