Workouts
Спина, пресс
Author: Christmas

Во время тренировки пресса сократить время отдыха до 15 сек.

Start
Set 1
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
Set 2
2 rounds
8
rep
x
5
kg
Pull-Ups
rest: 60 sеc
8
rep
x
5
kg
Wide Grip Pull-Ups
rest: 60 sеc
8
rep
x
5
kg
Chin-Ups
rest: 60 sеc
8
rep
x
5
kg
Wide-Grip Rear Pull-Ups
rest: 60 sеc
8
rep
x
5
kg
Behind the neck pull-ups (the closest grip possible)
rest: 60 sеc
10
rep
Around The World Pull-Up
rest: 60 sеc, after the set 120 sеc
Set 3
2 rounds
10
rep
Leg raises (toes touch the bar)
rest: 60 sеc
8
rep
L-sit pull ups
rest: 60 sеc
8
rep
L-Sit Chin-Up
rest: 60 sеc
16
rep
Windshield wipers
rest: 60 sеc
10
rep
Hanging Leg Raise to L-Sit
rest: 60 sеc, after the set 120 sеc
Set 4
2 rounds
15
rep
x
23
kg
One-Arm Dumbbell Row
rest: 60 sеc, after the set 120 sеc
Set 5
2 rounds
15
rep
x
23
kg
Bent-Arm Dumbbell Pullover
rest: 60 sеc, after the set 120 sеc
Set 6
2 rounds
15
rep
x
40
kg
Bent Over Barbell Row
rest: 60 sеc
15
rep
x
70
kg
Barbell Deadlift
rest: 60 sеc
15
rep
x
40
kg
Reverse Grip Bent-Over Rows
rest: 60 sеc, after the set 120 sеc
Set 7
1 round
30
sеc
Plank
rest: 60 sеc
30
rep
Sit-Ups
rest: 60 sеc
30
sеc
L-sit on parallel bars
rest: 60 sеc
25
rep
x
10
kg
Otis-Up
rest: 60 sеc
30
rep
Lying down leg raises
rest: 60 sеc
22
rep
Left side crunches
rest: 60 sеc
50
rep
Scissor Kick
rest: 60 sеc
22
rep
Right side crunches
rest: 60 sеc
90
sеc
Cocoons
rest: 60 sеc
12
rep
Dragon flag
rest after the set: 120 sеc
Set 8
1 round
max
rep
x
10
kg
Pull-Ups
rest: 60 sеc
12
rep
Handstand wall assisted push-ups
rest: 60 sеc
6
rep
One-arm pull-up (any quality, each arm)
rest after the set: 120 sеc
Set 9
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
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