Workouts
Плечи, трицепсы(среда)
Author: Aleksandr
Start
Set 1
1 round
2000
meter
Run
rest: 60 sеc
300
sеc
Warm-up
rest after the set: 120 sеc
Set 2
1 round
10
rep
x
20
kg
Standing Barbell Shoulder Press
rest: 60 sеc
10
rep
x
25
kg
Standing Barbell Shoulder Press
rest: 60 sеc
10
rep
x
25
kg
Standing Barbell Shoulder Press
rest after the set: 120 sеc
Set 3
1 round
10
rep
x
15
kg
Smith Machine Upright Row
rest: 60 sеc
10
rep
x
15
kg
Smith Machine Upright Row
rest: 60 sеc
10
rep
x
15
kg
Smith Machine Upright Row
rest after the set: 120 sеc
Set 4
1 round
10
rep
x
7
kg
Side Lateral Raise
rest: 60 sеc
10
rep
x
7
kg
Side Lateral Raise
rest: 60 sеc
10
rep
x
7
kg
Side Lateral Raise
rest after the set: 120 sеc
Set 5
1 round
10
rep
x
20
kg
Barbell Shrug
rest: 60 sеc
10
rep
x
30
kg
Barbell Shrug
rest: 60 sеc
10
rep
x
40
kg
Barbell Shrug
rest after the set: 120 sеc
Set 6
1 round
10
rep
x
20
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
10
rep
x
20
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
10
rep
x
20
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest after the set: 120 sеc
Set 7
1 round
10
rep
x
20
kg
Triceps Pushdown
rest: 60 sеc
10
rep
x
25
kg
Triceps Pushdown
rest: 60 sеc
10
rep
x
30
kg
Triceps Pushdown
rest after the set: 120 sеc
Set 8
1 round
10
rep
x
10
kg
Standing Dumbbell Triceps Extension
rest: 60 sеc
10
rep
x
12
kg
Standing Dumbbell Triceps Extension
rest: 60 sеc
10
rep
x
15
kg
Standing Dumbbell Triceps Extension
rest after the set: 120 sеc
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