Workouts
Грудь, руки
Author: Christmas

9 сет выполнять без отдыха

Start
Set 1
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
Set 2
2 rounds
25
rep
x
10
kg
Push-Ups
rest: 45 sеc
10
rep
One-Arm Push-Up
rest: 45 sеc
10
rep
Clapping Push-Up
rest: 45 sеc
25
rep
x
10
kg
Wide hands push-ups
rest: 45 sеc
15
rep
Fingertip push-ups
rest: 45 sеc, after the set 120 sеc
Set 3
4 rounds
18
rep
x
50
kg
Barbell Guillotine Bench Press
rest: 45 sеc, after the set 120 sеc
Set 4
3 rounds
12
rep
x
13
kg
Hammer Curls
rest: 45 sеc
12
rep
x
30
kg
Barbell Curl
rest: 45 sеc
12
rep
x
13
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc, after the set 120 sеc
Set 5
2 rounds
12
rep
x
19
kg
Around The Worlds
rest: 45 sеc
12
rep
Tiger-Bend Push-Up
rest: 45 sеc, after the set 120 sеc
Set 6
4 rounds
18
rep
x
50
kg
Barbell Bench Press-Wide Grip
rest: 45 sеc, after the set 120 sеc
Set 7
3 rounds
10
rep
x
10
kg
Dumbbell One-Arm Triceps Extension
rest: 45 sеc
12
rep
Body Triceps Press Using Flat Bench
rest: 45 sеc
12
rep
x
20
kg
Incline Barbell Triceps Extension
rest: 45 sеc, after the set 120 sеc
Set 8
4 rounds
18
rep
x
30
kg
Bar Throw And Press
rest: 45 sеc, after the set 120 sеc
Set 9
1 round
10
rep
x
50
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
40
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
30
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
20
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
10
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
10
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
20
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
30
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
40
kg
Barbell Guillotine Bench Press
rest: 45 sеc
10
rep
x
50
kg
Barbell Guillotine Bench Press
rest after the set: 120 sеc
Set 10
2 rounds
10
rep
x
10
kg
Concentration Curls
rest: 45 sеc, after the set 120 sеc
Set 11
1 round
max
rep
x
15
kg
Pull-Ups
rest after the set: 120 sеc
Set 12
1 round
max
rep
x
10
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc
max
rep
x
10
kg
Parallel Bar Dips
rest after the set: 120 sеc
Set 13
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
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