Workouts
STREET LIFTING 1
Author: Yahir Lino

JUEVES

Start
Set 1
1 round
8
rep
x
30
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 2
1 round
8
rep
x
30
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 3
1 round
8
rep
x
30
kg
Weighted Pull Ups
rest after the set: 180 sеc
Set 4
1 round
8
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
7
rep
L-Sit Chin-Up
rest: 20 sеc
15
rep
x
38
kg
Hyperextensions
rest after the set: 180 sеc
Set 5
1 round
8
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
7
rep
L-Sit Chin-Up
rest: 20 sеc
15
rep
x
38
kg
Hyperextensions
rest after the set: 180 sеc
Set 6
1 round
8
rep
x
15
kg
Weighted Pull Ups
rest: 20 sеc
7
rep
L-Sit Chin-Up
rest: 20 sеc
15
rep
x
38
kg
Hyperextensions
rest after the set: 180 sеc
Set 7
1 round
5
rep
ICE CREAM MAKERS
rest: 20 sеc
6
rep
Front lever raises
rest: 20 sеc
max
sеc
ONE LEG FRONT LEVER
rest after the set: 180 sеc
Set 8
1 round
5
rep
ICE CREAM MAKERS
rest: 20 sеc
6
rep
Front lever raises
rest: 20 sеc
max
sеc
ONE LEG FRONT LEVER
rest after the set: 180 sеc
Set 9
1 round
5
rep
ICE CREAM MAKERS
rest: 20 sеc
6
rep
Front lever raises
rest: 20 sеc
max
sеc
ONE LEG FRONT LEVER
rest after the set: 180 sеc
Set 10
1 round
10
rep
x
26
kg
Chin-Ups
rest: 20 sеc
8
rep
x
75
kg
Bent Over Barbell Row
rest: 20 sеc
9
rep
x
27
kg
Straight-Arm Pulldown
rest: 20 sеc
12
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 11
1 round
10
rep
x
26
kg
Chin-Ups
rest: 20 sеc
8
rep
x
75
kg
Bent Over Barbell Row
rest: 20 sеc
9
rep
x
27
kg
Straight-Arm Pulldown
rest: 20 sеc
12
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 12
1 round
10
rep
x
26
kg
Chin-Ups
rest: 20 sеc
8
rep
x
75
kg
Bent Over Barbell Row
rest: 20 sеc
9
rep
x
27
kg
Straight-Arm Pulldown
rest: 20 sеc
12
rep
x
30
kg
Face Pull
rest after the set: 180 sеc
Set 13
1 round
15
rep
x
12
kg
Alternate Hammer Curl
rest: 20 sеc
10
rep
x
20
kg
Barbell Curl
rest: 20 sеc
8
rep
x
10
kg
Concentration Curls
rest after the set: 180 sеc
Set 14
1 round
15
rep
x
12
kg
Alternate Hammer Curl
rest: 20 sеc
10
rep
x
20
kg
Barbell Curl
rest: 20 sеc
8
rep
x
10
kg
Concentration Curls
rest after the set: 180 sеc
Set 15
1 round
15
rep
x
12
kg
Alternate Hammer Curl
rest: 20 sеc
10
rep
x
20
kg
Barbell Curl
rest: 20 sеc
8
rep
x
10
kg
Concentration Curls
rest after the set: 180 sеc
Set 16
1 round
max
rep
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
15
rep
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 17
1 round
max
rep
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
15
rep
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 18
1 round
max
rep
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 sеc
max
rep
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 sеc
15
rep
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 sеc
Set 19
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
10
rep
Ab Roller
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
Set 20
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
10
rep
Ab Roller
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
Set 21
1 round
10
rep
Leg raises (toes touch the bar)
rest: 20 sеc
10
rep
Ab Roller
rest: 20 sеc
5
rep
VISCTORIAN TUCKED REISES
rest after the set: 180 sеc
Send