Workouts
вторник
Author: Oleksandr Iakymov

ЗАДНИЕ ПЛЕЧИ +
ТРАПЕЦИЯ + БИЦЕПС

Start
Set 1
1 round
12
rep
x
65
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
12
rep
x
65
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
12
rep
x
65
kg
Wide-Grip Lat Pulldown
rest: 120 sеc
12
rep
x
65
kg
Wide-Grip Lat Pulldown
rest after the set: 120 sеc
Set 2
1 round
12
rep
x
65
kg
Seated Cable Rows
rest: 120 sеc
12
rep
x
65
kg
Seated Cable Rows
rest: 120 sеc
12
rep
x
65
kg
Seated Cable Rows
rest after the set: 120 sеc
Set 3
1 round
12
rep
x
65
kg
Leverage Iso Row
rest: 120 sеc
12
rep
x
65
kg
Leverage Iso Row
rest: 120 sеc
12
rep
x
65
kg
Leverage Iso Row
rest after the set: 120 sеc
Set 4
1 round
12
rep
x
60
kg
ISO-Lateral High Row
rest: 120 sеc
12
rep
x
60
kg
ISO-Lateral High Row
rest: 120 sеc
12
rep
x
60
kg
ISO-Lateral High Row
rest after the set: 120 sеc
Set 5
1 round
12
rep
x
20
kg
Hyperextensions
rest: 120 sеc
12
rep
x
20
kg
Hyperextensions
rest: 120 sеc
12
rep
x
20
kg
Hyperextensions
rest after the set: 120 sеc
Set 6
1 round
12
rep
x
65
kg
Reverse Machine Flyes
rest: 120 sеc
12
rep
x
65
kg
Reverse Machine Flyes
rest: 120 sеc
12
rep
x
65
kg
Reverse Machine Flyes
rest after the set: 120 sеc
Set 7
1 round
12
rep
x
30
kg
Leverage Shrug
rest: 120 sеc
12
rep
x
30
kg
Leverage Shrug
rest: 120 sеc
12
rep
x
30
kg
Leverage Shrug
rest after the set: 120 sеc
Set 8
1 round
12
rep
x
35
kg
Cable Preacher Curl
rest: 120 sеc
12
rep
x
35
kg
Cable Preacher Curl
rest: 120 sеc
12
rep
x
35
kg
Cable Preacher Curl
rest after the set: 120 sеc
Set 9
1 round
12
rep
x
40
kg
Cable Curl
rest: 120 sеc
12
rep
x
40
kg
Cable Curl
rest: 120 sеc
12
rep
x
40
kg
Cable Curl
rest after the set: 120 sеc
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