Training programs » база
спина, бицепс.
Set 1
1 round
360
sеc
Warm-up
rest: 60 sеc
10
rep
x
40
kg
Barbell Rear Delt Row
rest: 60 sеc
10
rep
x
40
kg
Barbell Rear Delt Row
rest: 60 sеc
10
rep
x
40
kg
Barbell Rear Delt Row
rest: 60 sеc
10
rep
x
35
kg
One-Arm Dumbbell Row
rest: 60 sеc
10
rep
x
35
kg
One-Arm Dumbbell Row
rest: 60 sеc
10
rep
x
35
kg
One-Arm Dumbbell Row
rest: 60 sеc
10
rep
x
20
kg
Anti-Gravity Press
rest: 60 sеc
10
rep
x
20
kg
Anti-Gravity Press
rest: 60 sеc
10
rep
x
20
kg
Anti-Gravity Press
rest: 60 sеc
10
rep
x
30
kg
Barbell Curl
rest: 60 sеc
10
rep
x
30
kg
Barbell Curl
rest: 60 sеc
10
rep
x
30
kg
Barbell Curl
rest: 60 sеc
10
rep
x
15
kg
Alternate Hammer Curl
rest: 60 sеc
10
rep
x
15
kg
Alternate Hammer Curl
rest: 60 sеc
10
rep
x
15
kg
Alternate Hammer Curl
rest: 60 sеc
15
rep
x
15
kg
Dumbbell Shrug
rest: 60 sеc
15
rep
x
15
kg
Dumbbell Shrug
rest: 60 sеc
15
rep
x
15
kg
Dumbbell Shrug
rest: 60 sеc
10
rep
x
10
kg
Palms-Down Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
10
rep
x
10
kg
Palms-Up Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
10
rep
x
10
kg
Palms-Down Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
10
rep
x
10
kg
Palms-Up Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
10
rep
x
10
kg
Palms-Down Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
10
rep
x
10
kg
Palms-Up Dumbbell Wrist Curl Over A Bench
rest: 60 sеc
60
sеc
обратная лодка
rest: 60 sеc
60
sеc
обратная лодка
rest: 60 sеc
60
sеc
обратная лодка
rest: 60 sеc
10
rep
Hyperextensions
rest: 60 sеc
10
rep
Hyperextensions
rest: 60 sеc
10
rep
Hyperextensions
rest after the set: 60 sеc
спины мало, надо ещё добавить
Send