Workouts
В ПОЛСИЛЫ Спина + Бицепс
Author: Евгений З

Тренировка для восстановления силовых после перерыва

Start
Set 1
1 round
60
sеc
Warm-up
rest: 90 sеc
61
sеc
Mountain Climbers
rest after the set: 180 sеc
Set 2
1 round
5
rep
Wide Grip Pull-Ups
rest: 90 sеc
6
rep
Wide Grip Pull-Ups
rest: 90 sеc
8
rep
Wide Grip Pull-Ups
rest: 90 sеc
8
rep
Wide Grip Pull-Ups
rest: 90 sеc
9
rep
Wide Grip Pull-Ups
rest after the set: 180 sеc
Set 3
1 round
8
rep
Chin-Ups
rest: 90 sеc
8
rep
Chin-Ups
rest: 90 sеc
8
rep
Chin-Ups
rest after the set: 180 sеc
Set 4
2 rounds
12
rep
Seated Cable Rows
rest: 90 sеc
12
rep
Seated Cable Rows
rest: 90 sеc
12
rep
Seated Cable Rows
rest: 90 sеc, after the set 180 sеc
Set 5
1 round
10
rep
x
10
kg
Dumbbell Shrug
rest: 90 sеc
10
rep
x
10
kg
Dumbbell Shrug
rest: 90 sеc
10
rep
x
10
kg
Dumbbell Shrug
rest: 90 sеc
10
rep
x
10
kg
Dumbbell Shrug
rest after the set: 180 sеc
Set 6
1 round
12
rep
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 sеc
12
rep
x
12
kg
Dumbbell Bicep Curl
rest: 90 sеc
10
rep
x
10
kg
Concentration Curls
rest after the set: 180 sеc
Send