Training programs » Личный дневник
На верх тела
Set 1
1 round
900
sеc
Warm-up
rest: 180 sеc
10
rep
Push-Ups
rest: 180 sеc
15
rep
Push-Ups
rest: 180 sеc
20
rep
Push-Ups
rest after the set: 300 sеc
Set 2
1 round
max
sеc
Jump Rope
max
rep
Leg raises (toes touch the bar)
max
rep
Leg raises (toes touch the bar)
max
rep
Leg raises (toes touch the bar)
max
rep
Hanging oblique knee raises (each side)
max
rep
Hanging knee raises
max
rep
Hanging oblique knee raises (each side)
max
rep
Hanging knee raises
max
rep
Hanging oblique knee raises (each side)
max
sеc
Plank
rest after the set: 300 sеc
Set 3
1 round
10
rep
Barbell Bench Press - Medium Grip
rest: 180 sеc
10
rep
x
10
kg
Barbell Bench Press - Medium Grip
rest: 180 sеc
5
rep
x
20
kg
Barbell Bench Press - Medium Grip
rest: 180 sеc
max
rep
x
30
kg
Barbell Bench Press - Medium Grip
rest after the set: 300 sеc
Set 4
1 round
10
rep
x
15
kg
Incline Dumbbell Press
rest: 180 sеc
10
rep
x
10
kg
Incline Dumbbell Press
rest: 180 sеc
max
rep
x
15
kg
Incline Dumbbell Press
rest after the set: 300 sеc
Set 5
1 round
10
rep
x
20
kg
Leverage Incline Chest Press
rest: 180 sеc
10
rep
x
20
kg
Leverage Incline Chest Press
rest: 180 sеc
10
rep
x
10
kg
Leverage Incline Chest Press
rest: 180 sеc
max
rep
x
10
kg
Leverage Incline Chest Press
rest after the set: 300 sеc
Set 6
1 round
20
rep
Parallel Bar Dips
rest: 180 sеc
15
rep
Parallel Bar Dips
rest: 180 sеc
10
rep
Parallel Bar Dips
rest: 180 sеc
max
rep
Parallel Bar Dips
rest after the set: 300 sеc
Set 7
1 round
10
rep
x
10
kg
Preacher Curl
rest: 180 sеc
10
rep
x
15
kg
Preacher Curl
rest: 180 sеc
10
rep
x
20
kg
Preacher Curl
rest: 180 sеc
max
rep
x
20
kg
Preacher Curl
rest: 180 sеc
max
rep
x
8
kg
One Arm Dumbbell Preacher Curl
rest: 180 sеc
max
rep
x
10
kg
One Arm Dumbbell Preacher Curl
rest: 180 sеc
1+
rep
x
11
kg
One Arm Dumbbell Preacher Curl
rest after the set: 300 sеc
Set 8
1 round
max
rep
Pull-Ups
rest: 180 sеc
max
rep
Pull-Ups
rest: 180 sеc
max
rep
x
25
kg
Weighted Pull Ups
rest: 180 sеc
max
rep
x
20
kg
Chin-Ups
rest: 180 sеc
max
rep
x
20
kg
Weighted Pull Ups
rest: 180 sеc
max
rep
x
10
kg
Chin-Ups
rest: 180 sеc
max
rep
x
10
kg
Weighted Pull Ups
rest: 180 sеc
max
rep
Pull-Ups
rest after the set: 300 sеc
Set 9
1 round
10
rep
x
20
kg
Dumbbell Alternate Bicep Curl
rest: 180 sеc
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 180 sеc
10
rep
x
10
kg
Dumbbell Alternate Bicep Curl
rest: 180 sеc
max
rep
x
10
kg
Dumbbell Alternate Bicep Curl
rest after the set: 300 sеc
Set 10
1 round
10
rep
x
10
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 180 sеc
10
rep
x
10
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 180 sеc
10
rep
x
10
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 180 sеc
10
rep
x
10
kg
Triceps Pushdown - V-Bar Attachment
rest: 180 sеc
10
rep
x
10
kg
Triceps Pushdown - V-Bar Attachment
rest: 180 sеc
max
rep
x
10
kg
Triceps Pushdown - V-Bar Attachment
rest after the set: 300 sеc
Set 11
1 round
10
rep
x
20
kg
Seated Cable Rows
rest: 180 sеc
10
rep
x
20
kg
Seated Cable Rows
rest: 180 sеc
10
rep
x
20
kg
Seated Cable Rows
rest: 180 sеc
10
rep
x
15
kg
Seated Cable Rows
rest: 180 sеc
10
rep
x
20
kg
Wide-Grip Lat Pulldown
rest: 180 sеc
10
rep
x
20
kg
Wide-Grip Lat Pulldown
rest: 180 sеc
max
rep
x
20
kg
Wide-Grip Lat Pulldown
rest after the set: 300 sеc
Set 12
1 round
max
rep
Static hold pull ups
rest: 180 sеc
max
meter
Farmer's Walk
rest after the set: 300 sеc
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