Workouts
база на массу рук
Author: Александр Сербетов
Rate: 5.0star
Start
Set 1
1 round
20
rep
Pull-Ups
rest after the set: 60 sеc
Set 2
4 rounds
10
rep
подтягивания обратным хватом за голову
20
rep
Bench dips
rest: 60 sеc, after the set 90 sеc
Set 3
4 rounds
10
rep
Pull-Ups
10
rep
Reverse T-bar dips
rest: 60 sеc, after the set 90 sеc
Set 4
3 rounds
20
rep
Parallel Bar Dips
20
rep
Push-Ups
rest: 60 sеc, after the set 90 sеc
Set 5
4 rounds
10
rep
Diamond Push-Ups
10
rep
Neutral-Grip Pull Ups
15
rep
Close grip Australian chin-ups
rest: 60 sеc, after the set 90 sеc
Set 6
1 round
10
rep
Pull-Ups
rest: 30 sеc
9
rep
Pull-Ups
rest: 30 sеc
8
rep
Pull-Ups
rest: 30 sеc
7
rep
Pull-Ups
rest: 30 sеc
6
rep
Pull-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest: 30 sеc
5
rep
Pull-Ups
rest after the set: 60 sеc
хорошая программа,отлично забивает руки.отдых между упражнениями каждый выбирает себе сам ,в зависимости от своей подготовки.
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