Training programs » Крис Хериа " Advanced "
Pull Day 36 день/ пн
Set 1
2 rounds
30
rep
Australian pull-ups
rest: 30 sеc
5
rep
Pull-over
rest: 30 sеc
10
rep
Leg raises (toes touch the bar)
rest: 30 sеc, after the set 120 sеc
Set 2
4 rounds
20
rep
Нетральные подтягивания ( негативное опускание на одной руке )
rest: 30 sеc
10
rep
Tucked front lever pull ups
rest: 30 sеc
10
rep
Wide Grip Pull-Ups
10
rep
Pull-Ups
10
rep
Close grip pull-ups
rest: 30 sеc
12
rep
Head bangers
rest: 30 sеc
15
rep
Close grip Australian chin-ups
rest: 30 sеc
max
rep
Chin-Ups
rest: 30 sеc
max
sеc
Pull up hold (chin above bar)
rest: 30 sеc, after the set 120 sеc
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