Workouts
спина + плечи
Author: Иван
Start
Set 1
1 round
15
rep
x
50
kg
Barbell Squat
rest: 120 sеc
12
rep
x
60
kg
Sumo Deadlift
rest: 120 sеc
8
rep
x
80
kg
Sumo Deadlift
rest: 120 sеc
6
rep
x
90
kg
Sumo Deadlift
rest: 120 sеc
6
rep
x
90
kg
Sumo Deadlift
rest: 120 sеc
6
rep
x
90
kg
Sumo Deadlift
rest: 120 sеc
10
rep
x
32
kg
Russian Kettlebell Swing
rest: 120 sеc
10
rep
x
32
kg
Russian Kettlebell Swing
rest: 120 sеc
10
rep
x
32
kg
Russian Kettlebell Swing
rest: 120 sеc
10
rep
x
5
kg
Seated Cable Rows
rest: 120 sеc
10
rep
x
5
kg
Seated Cable Rows
rest: 120 sеc
10
rep
x
5
kg
Seated Cable Rows
rest after the set: 180 sеc
Set 2
1 round
12
rep
x
40
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
8
rep
x
50
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest after the set: 180 sеc
Set 3
1 round
15
rep
x
15
kg
Seated Dumbbell Press
rest: 120 sеc
10
rep
x
20
kg
Seated Dumbbell Press
rest: 120 sеc
10
rep
x
20
kg
Seated Dumbbell Press
rest: 120 sеc
10
rep
x
20
kg
Seated Dumbbell Press
rest: 120 sеc
10
rep
x
20
kg
Seated Dumbbell Press
rest after the set: 180 sеc
Set 4
1 round
10
rep
x
50
kg
Upright Cable Row
rest: 120 sеc
10
rep
x
50
kg
Upright Cable Row
rest: 120 sеc
10
rep
x
50
kg
Upright Cable Row
rest after the set: 180 sеc
Set 5
1 round
10
rep
x
15
kg
Dumbbell Incline Row
rest: 120 sеc
10
rep
x
15
kg
Dumbbell Incline Row
rest: 120 sеc
10
rep
x
15
kg
Dumbbell Incline Row
rest after the set: 180 sеc
самипина
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