Workouts
Тутуту
Author: Никита

1)тренировка предназначена для 2х дней в неделю
2)перед треней можно сломать один или пару гвоздей
3)после сгибаний кистей держим статику 30секунд
4)после 4-го сета можно побороться на руках, если тренили с другом.
5)если треним с другом, то во время поднятия колен к круди напарник пробивает пресс
6) в конце завершает либо 7 сет, либо 8 сет(при желании - оба)

Start
Set 1
1 round
1
rep
x
24
kg
Pull-Ups
rest: as much as you need
2
rep
x
24
kg
Pull-Ups
rest: as much as you need
3
rep
x
24
kg
Pull-Ups
rest: as much as you need
4
rep
x
24
kg
Pull-Ups
rest: as much as you need
5
rep
x
24
kg
Pull-Ups
rest: as much as you need
1
rep
x
24
kg
Parallel Bar Dips
rest: as much as you need
2
rep
x
24
kg
Parallel Bar Dips
rest: as much as you need
3
rep
x
24
kg
Parallel Bar Dips
rest: as much as you need
4
rep
x
24
kg
Parallel Bar Dips
rest: as much as you need
5
rep
x
24
kg
Parallel Bar Dips
rest: as much as you need
2
rep
x
24
kg
Goblet Squat
rest: as much as you need
4
rep
x
24
kg
Goblet Squat
rest: as much as you need
6
rep
x
24
kg
Goblet Squat
rest: as much as you need
8
rep
x
24
kg
Goblet Squat
rest: as much as you need
10
rep
x
24
kg
Goblet Squat
rest: as much as you need
12
rep
x
24
kg
Goblet Squat
rest after the set: 60 sеc
Set 2
1 round
10
rep
x
24
kg
подъем гири на плече с толкания гири над годовой
rest: as much as you need
8
rep
x
24
kg
One-Arm Kettlebell Para Press
rest: as much as you need
8
rep
x
24
kg
One-Arm Kettlebell Para Press
rest: as much as you need
30
rep
x
11
kg
Dumbbell Alternate Bicep Curl
rest: as much as you need
15
rep
x
47
kg
Bent Over Barbell Row
rest: as much as you need
15
rep
x
47
kg
Reverse Grip Bent-Over Rows
rest after the set: as much as you need
Set 3
1 round
30
rep
x
19
kg
21
rest: as much as you need
30
rep
x
19
kg
обратные 21
rest after the set: as much as you need
Set 4
1 round
max
rep
x
47
kg
Barbell Bench Press - Medium Grip
rest: as much as you need
max
rep
x
47
kg
Standing Barbell Shoulder Press
rest: as much as you need
30
rep
x
27
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: as much as you need
30
rep
x
17
kg
Palms-Down Wrist Curl Over A Bench
rest: as much as you need
max
rep
x
17
kg
сгибание запястей со штангой одной рукой
rest: as much as you need
max
rep
x
17
kg
сгибание запястей со штангой одной рукой
rest after the set: as much as you need
Set 5
1 round
max
sеc
Plank
rest: as much as you need
max
sеc
Wall sits
rest: as much as you need
max
rep
Handstand wall assisted push-ups
rest: as much as you need
max
rep
Push-Ups
rest: as much as you need
max
rep
Pistol Squat
rest: as much as you need
max
rep
Pistol Squat
rest: as much as you need
max
rep
One-Arm Push-Up
rest: as much as you need
max
rep
One-Arm Push-Up
rest: as much as you need
max
rep
x
24
kg
Kettlebell Windmill
rest: as much as you need
max
rep
x
16
kg
Dumbbell Shrug
rest after the set: as much as you need
Set 6
1 round
max
rep
Hanging knee raises
rest: as much as you need
max
rep
Hanging oblique knee raises (each side)
rest: as much as you need
max
rep
Static hold pull ups
rest: as much as you need
max
sеc
Crunches
rest: as much as you need
max
sеc
Alternate Heel Touchers
rest: as much as you need
max
rep
Plate Twist
rest: as much as you need
max
sеc
Full plank
rest: as much as you need
max
rep
Neck Bridge Prone
rest after the set: as much as you need
Set 7
1 round
max
rep
x
24
kg
Kettlebell Seated Press
rest: as much as you need
max
rep
x
24
kg
Kettlebell Seated Press
rest: as much as you need
max
rep
x
24
kg
Kettlebell Arnold Press
rest: as much as you need
max
rep
x
24
kg
Kettlebell Arnold Press
rest after the set: as much as you need
Set 8
1 round
max
rep
Pull-Ups
rest: as much as you need
max
rep
Chin-Ups
rest: as much as you need
max
rep
Neutral-Grip Pull Ups
rest: as much as you need
max
rep
Wide Grip Pull-Ups
rest: as much as you need
max
rep
Close grip chin-ups
rest after the set: as much as you need
Send