Workouts
Pull day
Author: Владимир

Тренировка спина+бицепс

Start
Set 1
1 round
25
rep
Pull-Ups
rest: 300 sеc
17
rep
Pull-Ups
rest: 180 sеc
12
rep
Pull-Ups
rest: 120 sеc
10
rep
Pull-Ups
rest: 120 sеc
10
rep
Pull-Ups
rest after the set: 60 sеc
Set 2
1 round
12
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 180 sеc
12
rep
x
80
kg
Wide-Grip Lat Pulldown
rest: 180 sеc
6
rep
x
100
kg
Wide-Grip Lat Pulldown
rest: 180 sеc
20
rep
x
50
kg
Wide-Grip Lat Pulldown
rest after the set: 60 sеc
Set 3
1 round
12
rep
x
30
kg
Seated One-arm Cable Pulley Rows
rest: 180 sеc
6
rep
x
50
kg
Seated One-arm Cable Pulley Rows
rest: 180 sеc
10
rep
x
40
kg
Seated One-arm Cable Pulley Rows
rest: 180 sеc
20
rep
x
20
kg
Seated One-arm Cable Pulley Rows
rest after the set: 60 sеc
Set 4
1 round
12
rep
x
10
kg
Hammer Curls
rest: 150 sеc
6
rep
x
15
kg
Hammer Curls
rest: 150 sеc
10
rep
x
12
kg
Hammer Curls
rest: 150 sеc
15
rep
x
8
kg
Hammer Curls
rest after the set: 60 sеc
Set 5
1 round
12
rep
x
8
kg
One Arm Dumbbell Preacher Curl
rest: 30 sеc
12
rep
x
8
kg
One Arm Dumbbell Preacher Curl
rest: 30 sеc
12
rep
x
8
kg
One Arm Dumbbell Preacher Curl
rest: 30 sеc
12
rep
x
8
kg
One Arm Dumbbell Preacher Curl
rest after the set: 60 sеc
Send