Сп3

Školení

Сп3

Author: cmpunk312

Set 1

1 round

12

Platnost

x

13

kg

Dumbbell Lunges

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Lunges

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Lunges

rest: 30 sek

8

Platnost

x

13

kg

Dumbbell Lunges

rest after the set: 90 sek

Set 2

1 round

12

Platnost

x

13

kg

Step ups (each leg)

rest: 30 sek

12

Platnost

x

13

kg

Step ups (each leg)

rest: 30 sek

12

Platnost

x

13

kg

Step ups (each leg)

rest after the set: 90 sek

Set 3

1 round

12

Platnost

x

13

kg

Dumbbell Squat

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Squat

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Squat

rest: 30 sek

8

Platnost

x

13

kg

Dumbbell Squat

rest after the set: 90 sek

Set 4

1 round

12

Platnost

x

13

kg

Stiff-Legged Deadlift

rest: 30 sek

10

Platnost

x

13

kg

Stiff-Legged Deadlift

rest: 30 sek

10

Platnost

x

13

kg

Stiff-Legged Deadlift

rest: 30 sek

8

Platnost

x

13

kg

Stiff-Legged Deadlift

rest after the set: 90 sek

Set 5

1 round

12

Platnost

x

13

kg

Dumbbell Seated One-Leg Calf Raise

rest: 30 sek

12

Platnost

x

13

kg

Dumbbell Seated One-Leg Calf Raise

rest after the set: 90 sek

Set 6

1 round

10

Platnost

x

13

kg

Calf raises (each leg)

rest: 30 sek

10

Platnost

x

13

kg

Calf raises (each leg)

rest after the set: 90 sek

Set 7

1 round

12

Platnost

x

13

kg

Standing Dumbbell Press

rest: 30 sek

10

Platnost

x

13

kg

Standing Dumbbell Press

rest: 30 sek

10

Platnost

x

13

kg

Standing Dumbbell Press

rest: 30 sek

8

Platnost

x

13

kg

Standing Dumbbell Press

rest after the set: 90 sek

Set 8

1 round

12

Platnost

x

13

kg

Alternating Deltoid Raise

rest: 30 sek

10

Platnost

x

13

kg

Alternating Deltoid Raise

rest: 30 sek

10

Platnost

x

13

kg

Alternating Deltoid Raise

rest after the set: 90 sek

Set 9

1 round

12

Platnost

x

13

kg

Bent-Over Dumbbell Lateral Raise

rest: 30 sek

10

Platnost

x

13

kg

Bent-Over Dumbbell Lateral Raise

rest: 30 sek

10

Platnost

x

13

kg

Bent-Over Dumbbell Lateral Raise

rest after the set: 90 sek

Set 10

1 round

12

Platnost

x

13

kg

Dumbbell Shrug

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Shrug

rest: 30 sek

10

Platnost

x

13

kg

Dumbbell Shrug

rest: 30 sek

8

Platnost

x

13

kg

Dumbbell Shrug

rest after the set: 90 sek

Poslat