Training programs » Планш&Горизонт
спина+пресс (front lever) пн
Set 1
4 rounds
max
rep
Muscle up
rest: 90 sеc, after the set 120 sеc
Set 2
Drop set
max
sеc
Front lever
rest: 60 sеc
Set 3
4 rounds
max
rep
x
10
kg
Pull-Ups
rest: 60 sеc, after the set 90 sеc
Set 4
1 round
10
rep
Wide Grip Pull-Ups
10
rep
Australian pull-ups
10
rep
Leg raises (toes touch the bar)
rest: 120 sеc
10
rep
Wide Grip Pull-Ups
20
rep
Australian pull-ups
20
rep
Leg raises (toes touch the bar)
rest: 120 sеc
10
rep
Wide Grip Pull-Ups
10
rep
Australian pull-ups
10
rep
Leg raises (toes touch the bar)
rest: 120 sеc
10
rep
Wide Grip Pull-Ups
10
rep
Australian pull-ups
10
rep
Leg raises (toes touch the bar)
rest after the set: 120 sеc
Set 5
3 rounds
max
rep
Leg raises (toes touch the bar)
rest: 60 sеc, after the set 120 sеc
Set 6
4 rounds
30
sеc
One Handed Hang
rest: 60 sеc
max
rep
One Arm Chin-Up
rest: 60 sеc, after the set 120 sеc
Set 7
3 rounds
max
sеc
Hanging Leg Raise to L-Sit
rest: 60 sеc, after the set 120 sеc
Set 8
4 rounds
max
rep
Bent Over Barbell Row
rest: 60 sеc, after the set 120 sеc
Set 9
1 round
120
sеc
Plank
60
sеc
Side plank
60
sеc
Plank
60
sеc
Side plank
60
sеc
Plank
rest after the set: 120 sеc
Set 10
5 rounds
30
rep
Hyperextensions
rest: 60 sеc, after the set 120 sеc
Send