Workouts
Плечи, трапеция
Author: Christmas

8 сет выполнять без отдыха

Start
Set 1
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
Set 2
2 rounds
15
rep
x
5
kg
Arm Circles
rest: 45 sеc, after the set 120 sеc
Set 3
2 rounds
12
rep
Handstand wall assisted push-ups
rest: 45 sеc
12
rep
Tuck planсhe push-ups
rest: 45 sеc
15
rep
Pike presses elevated feet
rest: 45 sеc, after the set 120 sеc
Set 4
3 rounds
20
rep
x
50
kg
Barbell Shrug
rest: 45 sеc
20
rep
x
50
kg
Barbell Shrug Behind The Back
rest: 45 sеc, after the set 120 sеc
Set 5
2 rounds
12
rep
x
14
kg
Arnold Dumbbell Press
rest: 45 sеc
15
rep
x
5
kg
Power Partials
rest: 45 sеc
15
rep
x
5
kg
Front Dumbbell Raise
rest: 45 sеc
10
rep
x
30
kg
Barbell Shoulder Press
rest: 45 sеc, after the set 120 sеc
Set 6
2 rounds
6
rep
x
30
kg
Barbell behind the-neck to military press
rest: 45 sеc
18
rep
x
40
kg
Barbell Rear Delt Row
rest: 45 sеc, after the set 120 sеc
Set 7
3 rounds
12
rep
x
14
kg
Dumbbell Shoulder Press
rest: 45 sеc, after the set 120 sеc
Set 8
1 round
15
rep
x
20
kg
Dumbbell Clean And Jerk
rest: 45 sеc
15
rep
x
7
kg
Front Dumbbell Raise
rest: 45 sеc
15
rep
x
7
kg
Power Partials
rest: 45 sеc
15
rep
x
7
kg
Bent-Over Dumbbell Lateral Raise
rest after the set: 120 sеc
Set 9
1 round
max
rep
x
15
kg
Pull-Ups
rest: 45 sеc
15
rep
x
30
kg
Push-Ups
rest: 45 sеc
20
sеc
L-sit on parallel bars
rest: 45 sеc
10
rep
One-Arm Push-Up
rest after the set: 120 sеc
Set 10
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
Send