Workouts
Hangar gym - prototyp
Author: František Hubík
Start
Set 1
1 round
60
sеc
Warm-up
rest: 10 sеc
max
rep
Muscle up
rest: 150 sеc
8
rep
x
10
kg
Weighted Pull Ups
rest: 30 sеc
6
rep
x
10
kg
Weighted Pull Ups
rest: 30 sеc
4
rep
x
10
kg
Weighted Pull Ups
rest after the set: 120 sеc
Set 2
1 round
10
rep
x
50
kg
Barbell Bench Press-Wide Grip
rest: 90 sеc
8
rep
x
60
kg
Barbell Bench Press-Wide Grip
rest: 90 sеc
6
rep
x
70
kg
Barbell Bench Press-Wide Grip
rest: 90 sеc
2
rep
x
80
kg
Barbell Bench Press-Wide Grip
rest after the set: 120 sеc
Set 3
1 round
12
rep
x
10
kg
Front Dumbbell Raise
rest: 30 sеc
12
rep
x
10
kg
Seated Side Lateral Raise
rest: 30 sеc
12
rep
x
10
kg
Seated Bent-Over Rear Delt Raise
rest: 30 sеc
max
rep
x
10
kg
Seated Dumbbell Press
rest after the set: 120 sеc
Set 4
1 round
max
rep
x
14
kg
Side Lateral Raise
rest: 10 sеc
max
rep
x
12
kg
Side Lateral Raise
rest: 10 sеc
max
rep
x
10
kg
Side Lateral Raise
rest: 10 sеc
max
rep
x
8
kg
Side Lateral Raise
rest after the set: 120 sеc
Set 5
1 round
max
rep
x
16
kg
Seated Dumbbell Curl
rest: 10 sеc
max
rep
x
14
kg
Seated Dumbbell Curl
rest: 10 sеc
max
rep
x
12
kg
Seated Dumbbell Curl
rest: 10 sеc
max
rep
x
10
kg
Seated Dumbbell Curl
rest after the set: 120 sеc
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