Workouts
спина
Author: Семен Иванов
Start
Set 1
1 round
13
rep
Pull-Ups
rest: 60 sеc
10
rep
Pull-Ups
rest: 60 sеc
8
rep
Pull-Ups
rest after the set: 60 sеc
Set 2
1 round
9
rep
x
60
kg
Bent Over Barbell Row
rest: 60 sеc
9
rep
x
60
kg
Bent Over Barbell Row
rest: 60 sеc
9
rep
x
60
kg
Bent Over Barbell Row
rest: 60 sеc
9
rep
x
60
kg
Bent Over Barbell Row
rest: 60 sеc
20
rep
x
40
kg
Bent Over Barbell Row
rest after the set: 60 sеc
Set 3
2 rounds
6
rep
x
10
kg
Pull-Ups
rest: 70 sеc
8
rep
x
5
kg
Pull-Ups
rest: 70 sеc
8
rep
x
5
kg
Pull-Ups
rest: 70 sеc, after the set 60 sеc
Set 4
3 rounds
10
rep
x
20
kg
Dumbbell Incline Row
rest: 40 sеc, after the set 60 sеc
Set 5
1 round
12
rep
x
30
kg
Straight-Arm Pulldown
rest: 30 sеc
12
rep
x
30
kg
Straight-Arm Pulldown
rest: 30 sеc
12
rep
x
30
kg
Straight-Arm Pulldown
rest: 30 sеc
12
rep
x
30
kg
Straight-Arm Pulldown
rest: 30 sеc
12
rep
x
30
kg
Straight-Arm Pulldown
rest: 30 sеc
25
rep
x
15
kg
Straight-Arm Pulldown
rest after the set: 60 sеc
Set 6
3 rounds
12
rep
x
50
kg
Elevated Cable Rows
rest: 50 sеc, after the set 60 sеc
Set 7
2 rounds
15
rep
Australian pull-ups
rest: 30 sеc
Set 8
4 rounds
25
rep
x
50
kg
Barbell Shrug
rest: 60 sеc
Set 9
2 rounds
15
rep
x
15
kg
Alternate Incline Dumbbell Curl
rest: 50 sеc, after the set 60 sеc
Set 10
2 rounds
9
rep
x
15
kg
Hammer Curls
rest: 60 sеc
Set 11
4 rounds
12
rep
Hyperextensions
rest: 30 sеc, after the set 20 sеc
Set 12
5 rounds
15
rep
Crunches
rest: 20 sеc, after the set 60 sеc
Send