Workouts
Гипертрофия 1й день
Author: Алексей Зиновьев
Start
Set 1
1 round
10
rep
x
60
kg
Barbell Deadlift
rest: 90 sеc
10
rep
x
60
kg
Barbell Deadlift
rest: 90 sеc
10
rep
x
60
kg
Barbell Deadlift
rest after the set: 60 sеc
Set 2
1 round
10
rep
x
30
kg
Standing Barbell Shoulder Press
rest: 90 sеc
10
rep
x
30
kg
Standing Barbell Shoulder Press
rest: 90 sеc
10
rep
x
30
kg
Standing Barbell Shoulder Press
rest after the set: 60 sеc
Set 3
1 round
15
rep
x
40
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
15
rep
x
40
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
15
rep
x
40
kg
Wide-Grip Lat Pulldown
rest after the set: 60 sеc
Set 4
1 round
12
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
12
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
12
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 60 sеc
Set 5
1 round
15
rep
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sеc
15
rep
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sеc
15
rep
x
6
kg
Bent-Over Dumbbell Lateral Raise
rest after the set: 60 sеc
Set 6
1 round
20
rep
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 sеc
20
rep
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 sеc
20
rep
x
60
kg
Smith Machine Reverse Calf Raises
rest: 90 sеc
20
rep
x
60
kg
Smith Machine Reverse Calf Raises
rest after the set: 60 sеc
Set 7
1 round
12
rep
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 sеc
12
rep
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 sеc
12
rep
x
12
kg
Dumbbell Alternate Bicep Curl
rest after the set: 60 sеc
Set 8
1 round
15
rep
Crunches
rest: 90 sеc
15
rep
Crunches
rest: 90 sеc
15
rep
Crunches
rest after the set: 60 sеc
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