Workouts
STREET LIFTING 1.5
Author: Yahir Lino

LUNES

Start
Set 1
1 round
3
rep
x
10
kg
Muscle up
rest: 20 sеc
10
rep
x
10
kg
Pull-Ups
rest: 20 sеc
10
rep
x
10
kg
Straight bar dips
rest after the set: 180 sеc
Set 2
1 round
3
rep
x
10
kg
Muscle up
rest: 20 sеc
10
rep
x
10
kg
Pull-Ups
rest: 20 sеc
10
rep
x
10
kg
Straight bar dips
rest after the set: 180 sеc
Set 3
1 round
3
rep
x
10
kg
Muscle up
rest: 20 sеc
10
rep
x
10
kg
Pull-Ups
rest: 20 sеc
10
rep
x
10
kg
Straight bar dips
rest after the set: 180 sеc
Set 4
1 round
7
rep
x
5
kg
Muscle up
rest: 20 sеc
10
rep
Pull-Ups
rest: 20 sеc
10
rep
Straight bar dips
rest after the set: 180 sеc
Set 5
1 round
7
rep
x
5
kg
Muscle up
rest: 20 sеc
10
rep
Pull-Ups
rest: 20 sеc
10
rep
Straight bar dips
rest after the set: 180 sеc
Set 6
1 round
4
rep
Muscle Up (Rings)
rest: 20 sеc
10
rep
RING PULL UP
rest: 20 sеc
10
rep
Ring Dips
rest after the set: 180 sеc
Set 7
1 round
4
rep
Muscle Up (Rings)
rest: 20 sеc
10
rep
RING PULL UP
rest: 20 sеc
10
rep
Ring Dips
rest after the set: 180 sеc
Set 8
1 round
4
rep
Muscle Up (Rings)
rest: 20 sеc
10
rep
RING PULL UP
rest: 20 sеc
10
rep
Ring Dips
rest after the set: 180 sеc
Set 9
1 round
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 sеc
10
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
8
rep
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 sеc
Set 10
1 round
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 sеc
10
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
8
rep
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 sеc
Set 11
1 round
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 sеc
10
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
8
rep
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 sеc
Set 12
1 round
7
rep
Handstand Push-Ups
rest: 20 sеc
10
rep
x
10
kg
One-Arm Side Laterals
rest: 20 sеc
8
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 13
1 round
7
rep
Handstand Push-Ups
rest: 20 sеc
10
rep
x
10
kg
One-Arm Side Laterals
rest: 20 sеc
8
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 14
1 round
7
rep
Handstand Push-Ups
rest: 20 sеc
10
rep
x
10
kg
One-Arm Side Laterals
rest: 20 sеc
8
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 15
1 round
8
rep
x
30
kg
Barbell Shoulder Press
rest: 20 sеc
8
rep
x
28
kg
EZ-Bar Skullcrusher
rest: 20 sеc
8
rep
x
25
kg
Triceps Pushdown
rest after the set: 180 sеc
Set 16
1 round
8
rep
x
30
kg
Barbell Shoulder Press
rest: 20 sеc
8
rep
x
28
kg
EZ-Bar Skullcrusher
rest: 20 sеc
8
rep
x
25
kg
Triceps Pushdown
rest after the set: 180 sеc
Set 17
1 round
8
rep
x
30
kg
Barbell Shoulder Press
rest: 20 sеc
8
rep
x
28
kg
EZ-Bar Skullcrusher
rest: 20 sеc
8
rep
x
25
kg
Triceps Pushdown
rest after the set: 180 sеc
Set 18
1 round
10
rep
x
12
kg
Hammer Curls
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest: 20 sеc
max
rep
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 sеc
Set 19
1 round
10
rep
x
12
kg
Hammer Curls
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest: 20 sеc
max
rep
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 sеc
Set 20
1 round
10
rep
x
12
kg
Hammer Curls
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest: 20 sеc
max
rep
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 sеc
Set 21
1 round
max
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 22
1 round
max
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 23
1 round
max
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 24
1 round
max
rep
Front lever raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest after the set: 180 sеc
Set 25
1 round
max
rep
Front lever raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest after the set: 180 sеc
Set 26
1 round
max
rep
Front lever raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest after the set: 180 sеc
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