Workouts
Мінус Ноги
Author: Житомирський
Start
Set 1
1 round
300
sеc
Run
rest after the set: 120 sеc
Set 2
1 round
12
rep
x
30
kg
Barbell Squat
rest: 90 sеc
10
rep
x
35
kg
Barbell Squat
rest: 90 sеc
8
rep
x
40
kg
Barbell Squat
rest: 90 sеc
6
rep
x
50
kg
Barbell Squat
rest after the set: 120 sеc
Set 3
1 round
12
rep
x
25
kg
Front Squat (Clean Grip)
rest: 90 sеc
10
rep
x
30
kg
Front Squat (Clean Grip)
rest: 90 sеc
8
rep
x
35
kg
Front Squat (Clean Grip)
rest: 90 sеc
6
rep
x
40
kg
Front Squat (Clean Grip)
rest after the set: 120 sеc
Set 4
1 round
12
rep
x
40
kg
Leg Press
rest: 90 sеc
10
rep
x
45
kg
Leg Press
rest: 90 sеc
8
rep
x
50
kg
Leg Press
rest: 90 sеc
6
rep
x
60
kg
Leg Press
rest after the set: 120 sеc
Set 5
1 round
12
rep
x
5
kg
Hyperextensions
rest: 90 sеc
10
rep
x
10
kg
Hyperextensions
rest: 90 sеc
8
rep
x
15
kg
Hyperextensions
rest after the set: 120 sеc
Set 6
1 round
12
rep
x
12
kg
Bodyweight Lunges (each leg)
rest: 90 sеc
10
rep
x
14
kg
Bodyweight Lunges (each leg)
rest: 90 sеc
8
rep
x
16
kg
Bodyweight Lunges (each leg)
rest: 90 sеc
6
rep
x
16
kg
Bodyweight Lunges (each leg)
rest after the set: 120 sеc
Set 7
1 round
12
rep
x
30
kg
Leg Extensions
rest: 90 sеc
10
rep
x
35
kg
Leg Extensions
rest: 90 sеc
8
rep
x
40
kg
Leg Extensions
rest: 90 sеc
6
rep
x
45
kg
Leg Extensions
rest after the set: 120 sеc
Set 8
1 round
12
rep
x
30
kg
Seated Leg Curl
rest: 90 sеc
10
rep
x
35
kg
Seated Leg Curl
rest: 90 sеc
8
rep
x
40
kg
Seated Leg Curl
rest: 90 sеc
6
rep
x
45
kg
Seated Leg Curl
rest after the set: 120 sеc
Set 9
1 round
20
rep
x
20
kg
Seated Calf Raise
rest: 90 sеc
20
rep
x
20
kg
Seated Calf Raise
rest: 90 sеc
20
rep
x
20
kg
Seated Calf Raise
rest after the set: 120 sеc
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