Workouts
Ноги - Плечи (С)
Author: Сергей Сссс
Start
Set 1
1 round
180
sеc
Warm-up
rest: 90 sеc
360
sеc
Running, Treadmill
rest: 120 sеc
12
rep
x
42
kg
Barbell Squat
rest: 90 sеc
12
rep
x
42
kg
Barbell Squat
rest: 90 sеc
10
rep
x
42
kg
Barbell Squat
rest: 90 sеc
10
rep
x
42
kg
Barbell Squat
rest: 90 sеc
10
rep
x
42
kg
Barbell Squat
rest after the set: 180 sеc
Set 2
1 round
15
rep
x
20
kg
Leg Extensions
rest: 90 sеc
12
rep
x
25
kg
Leg Extensions
rest: 90 sеc
13
rep
x
25
kg
Leg Extensions
rest: 90 sеc
13
rep
x
25
kg
Leg Extensions
rest after the set: 180 sеc
Set 3
1 round
16
rep
x
25
kg
Lying Leg Curls
rest: 90 sеc
12
rep
x
25
kg
Lying Leg Curls
rest: 90 sеc
12
rep
x
25
kg
Lying Leg Curls
rest: 90 sеc
12
rep
x
25
kg
Lying Leg Curls
rest after the set: 180 sеc
Set 4
1 round
13
rep
x
11
kg
Dumbbell Lunges
rest: 90 sеc
12
rep
x
11
kg
Dumbbell Lunges
rest: 90 sеc
12
rep
x
11
kg
Dumbbell Lunges
rest after the set: 180 sеc
Set 5
1 round
16
rep
Oblique Crunches
rest: 90 sеc
16
rep
Oblique Crunches
rest: 90 sеc
360
sеc
Running, Treadmill
rest after the set: 180 sеc
Set 6
1 round
18
rep
x
22
kg
Seated Barbell Military Press
rest: 90 sеc
13
rep
x
27
kg
Seated Barbell Military Press
rest: 90 sеc
12
rep
x
27
kg
Seated Barbell Military Press
rest: 90 sеc
11
rep
x
27
kg
Seated Barbell Military Press
rest after the set: 180 sеc
Set 7
1 round
10
rep
x
8
kg
Power Partials
rest: 90 sеc
10
rep
x
8
kg
Power Partials
rest: 90 sеc
10
rep
x
8
kg
Power Partials
rest after the set: 180 sеc
Set 8
1 round
12
rep
x
20
kg
Upright Cable Row
rest: 90 sеc
12
rep
x
25
kg
Upright Cable Row
rest: 90 sеc
12
rep
x
25
kg
Upright Cable Row
rest after the set: 180 sеc
Set 9
1 round
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sеc
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sеc
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 sеc
17
rep
Lying down leg raises
rest: 90 sеc
15
rep
Lying down leg raises
rest: 90 sеc
360
sеc
Running, Treadmill
rest after the set: 180 sеc
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