Training programs » Планш&Горизонт
грудь+бицепс ср
Set 1
1 round
15
rep
Weighted Push-Up
rest: 90 sеc
12
rep
Weighted Push-Up
rest: 90 sеc
10
rep
Weighted Push-Up
rest: 90 sеc
8
rep
Weighted Push-Up
rest after the set: 120 sеc
Set 2
4 rounds
1
rep
Muscle up
15+
rep
Straight bar dips
rest: 90 sеc, after the set 120 sеc
Set 3
6 rounds
max
rep
x
25
kg
Parallel Bar Dips
rest: 120 sеc
Set 4
4 rounds
10
rep
Smith Machine Incline Bench Press
15
rep
Decline Push-Ups
rest: 90 sеc, after the set 120 sеc
Set 5
4 rounds
12
rep
Butterfly
rest: 90 sеc, after the set 120 sеc
Set 6
4 rounds
max
rep
Barbell Curl
rest: 90 sеc, after the set 120 sеc
Set 7
5 rounds
max
rep
Hammer Curls
rest: 60 sеc, after the set 120 sеc
Set 8
5 rounds
max
rep
Chin-Ups
rest: 90 sеc, after the set 120 sеc
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