Workouts
гачи мучи
Author: Житомирський
Start
Set 1
1 round
10
rep
Wide Grip Pull-Ups
rest: 90 sеc
10
rep
Wide Grip Pull-Ups
rest after the set: 180 sеc
Set 2
1 round
15
rep
x
20
kg
Barbell Deadlift
rest: 90 sеc
12
rep
x
30
kg
Barbell Deadlift
rest: 90 sеc
10
rep
x
40
kg
Barbell Deadlift
rest: 90 sеc
8
rep
x
50
kg
Barbell Deadlift
rest: 90 sеc
6
rep
x
60
kg
Barbell Deadlift
rest after the set: 180 sеc
Set 3
1 round
8
rep
x
35
kg
Bent Over Barbell Row
rest: 90 sеc
8
rep
x
35
kg
Bent Over Barbell Row
rest: 90 sеc
8
rep
x
35
kg
Bent Over Barbell Row
rest: 90 sеc
8
rep
x
35
kg
Bent Over Barbell Row
rest: 90 sеc
8
rep
x
35
kg
Bent Over Barbell Row
rest after the set: 180 sеc
Set 4
1 round
12
rep
x
8
kg
Hammer Curls
rest: 90 sеc
10
rep
x
10
kg
Hammer Curls
rest: 90 sеc
8
rep
x
12
kg
Hammer Curls
rest: 90 sеc
6
rep
x
14
kg
Hammer Curls
rest after the set: 180 sеc
Set 5
1 round
12
rep
x
50
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 sеc
10
rep
x
55
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 sеc
8
rep
x
60
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 sеc
6
rep
x
65
kg
Wide-Grip Pulldown Behind The Neck
rest after the set: 180 sеc
Set 6
1 round
12
rep
x
25
kg
Elevated Cable Rows
rest: 90 sеc
10
rep
x
30
kg
Elevated Cable Rows
rest: 90 sеc
8
rep
x
35
kg
Elevated Cable Rows
rest: 90 sеc
6
rep
x
40
kg
Elevated Cable Rows
rest after the set: 180 sеc
Set 7
1 round
12
rep
x
15
kg
Тяга Т грифу
rest: 90 sеc
12
rep
x
15
kg
Тяга Т грифу
rest: 90 sеc
12
rep
x
15
kg
Тяга Т грифу
rest: 90 sеc
12
rep
x
15
kg
Тяга Т грифу
rest after the set: 180 sеc
Set 8
1 round
12
rep
x
16
kg
Reverse Barbell Preacher Curls
rest: 90 sеc
10
rep
x
21
kg
Reverse Barbell Preacher Curls
rest: 90 sеc
8
rep
x
23
kg
Reverse Barbell Preacher Curls
rest: 90 sеc
6
rep
x
26
kg
Reverse Barbell Preacher Curls
rest after the set: 180 sеc
Set 9
1 round
20
rep
x
24
kg
Dumbbell Shrug
rest: 90 sеc
20
rep
x
24
kg
Dumbbell Shrug
rest: 90 sеc
20
rep
x
24
kg
Dumbbell Shrug
rest after the set: 180 sеc
Set 10
1 round
8
rep
x
20
kg
One-Arm Dumbbell Row
rest: 90 sеc
8
rep
x
20
kg
One-Arm Dumbbell Row
rest: 90 sеc
8
rep
x
20
kg
One-Arm Dumbbell Row
rest: 90 sеc
8
rep
x
20
kg
One-Arm Dumbbell Row
rest after the set: 180 sеc
Set 11
1 round
max
rep
x
15
kg
Молоток на нижньому блоці з мотузковою ручкою
rest after the set: 180 sеc
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