ноги
Author: GHOST
Set 1
1 round
15
rep
Smith Machine Squat
rest: 90 sеc
12
rep
x
40
kg
Smith Machine Squat
rest: 90 sеc
10
rep
x
50
kg
Smith Machine Squat
rest: 90 sеc
8
rep
x
60
kg
Smith Machine Squat
rest: 90 sеc
5
rep
x
70
kg
Smith Machine Squat
rest: 90 sеc
5
rep
x
80
kg
Smith Machine Squat
rest: 90 sеc
5
rep
x
80
kg
Smith Machine Squat
rest: 90 sеc
15
rep
Pistol Squat
rest: 90 sеc
15
rep
Pistol Squat
rest: 90 sеc
15
rep
Pistol Squat
rest after the set: 60 sеc
Set 2
1 round
12
rep
x
40
kg
Lying Leg Curls
rest: 90 sеc
12
rep
x
50
kg
Leg Extensions
rest: 90 sеc
10
rep
x
45
kg
Lying Leg Curls
rest: 90 sеc
10
rep
x
55
kg
Leg Extensions
rest: 90 sеc
8
rep
x
50
kg
Lying Leg Curls
rest: 90 sеc
8
rep
x
60
kg
Leg Extensions
rest after the set: 60 sеc
Set 3
1 round
12
rep
x
22
kg
Dumbbell Shrug
rest: 90 sеc
12
rep
x
28
kg
Dumbbell Shrug
rest: 90 sеc
12
rep
x
32
kg
Dumbbell Shrug
rest: 90 sеc
20
rep
x
45
kg
15
rep
x
50
kg
Wide-Grip Pulldown Behind The Neck
rest after the set: 60 sеc
Set 4
1 round
15
rep
x
15
kg
Sit-Ups
rest: 90 sеc
15
rep
x
15
kg
Sit-Ups
rest: 90 sеc
15
rep
x
15
kg
Sit-Ups
rest after the set: 60 sеc

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