Training programs » thomas
allenamento
Set 1
1 round
12
rep
x
20
kg
Barbell Bench Press - Medium Grip
rest: 60 sеc
12
rep
x
20
kg
Barbell Bench Press - Medium Grip
rest: 60 sеc
12
rep
x
20
kg
Barbell Bench Press - Medium Grip
rest after the set: 90 sеc
Set 2
1 round
12
rep
x
20
kg
Bent Over Barbell Row
rest: 60 sеc
12
rep
x
20
kg
Bent Over Barbell Row
rest: 60 sеc
12
rep
x
20
kg
Bent Over Barbell Row
rest after the set: 90 sеc
Set 3
1 round
12
rep
x
20
kg
Barbell Full Squat
rest: 60 sеc
12
rep
x
20
kg
Barbell Full Squat
rest: 60 sеc
12
rep
x
20
kg
Barbell Full Squat
rest after the set: 90 sеc
Set 4
1 round
12
rep
x
10
kg
Standing Barbell Shoulder Press
rest: 60 sеc
12
rep
x
10
kg
Standing Barbell Shoulder Press
rest: 60 sеc
12
rep
x
10
kg
Standing Barbell Shoulder Press
rest after the set: 90 sеc
Set 5
1 round
12
rep
x
14
kg
Barbell Curl
rest: 60 sеc
12
rep
x
14
kg
Barbell Curl
rest: 60 sеc
12
rep
x
14
kg
Barbell Curl
rest after the set: 90 sеc
Set 6
1 round
15
rep
x
6
kg
Standing Dumbbell Calf Raise
rest: 60 sеc
15
rep
x
6
kg
Standing Dumbbell Calf Raise
rest: 60 sеc
15
rep
x
6
kg
Standing Dumbbell Calf Raise
rest after the set: 90 sеc
Set 7
1 round
20
rep
Crunches
rest: 60 sеc
20
rep
Crunches
rest: 60 sеc
20
rep
Crunches
rest after the set: 90 sеc
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