Workouts
STREET LIFTING 1.5
Author: Yahir Lino

JUEVES

Start
Set 1
1 round
3
rep
x
35
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 2
1 round
3
rep
x
35
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 3
1 round
3
rep
x
35
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 4
1 round
3
rep
x
35
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 5
1 round
3
rep
x
35
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 6
1 round
10
rep
x
25
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 7
1 round
9
rep
x
25
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 8
1 round
9
rep
x
25
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 9
1 round
9
rep
x
25
kg
Chin-Ups
rest: 20 sеc
12
rep
x
70
kg
Bent Over Barbell Row
rest after the set: 180 sеc
Set 10
1 round
9
rep
x
25
kg
Chin-Ups
rest: 20 sеc
12
rep
x
70
kg
Bent Over Barbell Row
rest after the set: 180 sеc
Set 11
1 round
8
rep
x
25
kg
Chin-Ups
rest: 20 sеc
11
rep
x
70
kg
Bent Over Barbell Row
rest after the set: 180 sеc
Set 12
1 round
10+
sеc
Front lever
rest: 20 sеc
12+
sеc
ASSISTED BAND FRONT LEVER (P)
rest: 20 sеc
11+
sеc
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 sеc
Set 13
1 round
6+
sеc
Front lever
rest: 20 sеc
4+
sеc
ASSISTED BAND FRONT LEVER (P)
rest: 20 sеc
3+
sеc
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 sеc
Set 14
1 round
11+
sеc
Front lever
rest: 20 sеc
9+
sеc
ASSISTED BAND FRONT LEVER (P)
rest: 20 sеc
12+
sеc
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 sеc
Set 15
1 round
9
rep
x
30
kg
Straight-Arm Pulldown
rest: 20 sеc
15
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 16
1 round
10
rep
x
30
kg
Straight-Arm Pulldown
rest: 20 sеc
15
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 17
1 round
10
rep
x
30
kg
Straight-Arm Pulldown
rest: 20 sеc
15
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 18
1 round
13
rep
x
12
kg
Hammer Curls
rest: 20 sеc
10
rep
x
18
kg
Preacher Curl
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest after the set: 180 sеc
Set 19
1 round
12
rep
x
12
kg
Hammer Curls
rest: 20 sеc
10
rep
x
18
kg
Preacher Curl
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest after the set: 180 sеc
Set 20
1 round
11
rep
x
12
kg
Hammer Curls
rest: 20 sеc
9
rep
x
18
kg
Preacher Curl
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest after the set: 180 sеc
Set 21
1 round
10
rep
x
12
kg
Hammer Curls
rest: 20 sеc
7
rep
x
18
kg
Preacher Curl
rest: 20 sеc
21
rep
x
18
kg
Barbell Curl
rest after the set: 180 sеc
Set 22
1 round
20+
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
20+
rep
x
18
kg
Cable Wrist Curl
rest: 20 sеc
20+
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 23
1 round
20+
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
20+
rep
x
10
kg
Cable Wrist Curl
rest: 20 sеc
25+
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 24
1 round
20+
rep
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
20+
rep
x
18
kg
Cable Wrist Curl
rest: 20 sеc
25+
rep
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 25
1 round
5
rep
L-sit leg raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
Set 26
1 round
5
rep
L-sit leg raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
Set 27
1 round
5
rep
L-sit leg raises
rest: 20 sеc
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
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