Training programs » Планш&Горизонт
Плечи+Трицепс(planche) ПН
Set 1
4 rounds
5
rep
Tucked planсhe raises
rest: 30 sеc
10
rep
уголок с согнутыми в коленях ногами, переходящий в планш с согнутыми в коленях ногами
rest: 30 sеc
10
rep
Hanstand press Negative
rest: 30 sеc
max
sеc
Tuck planсhe hold
rest: 60 sеc, after the set 120 sеc
Set 2
3 rounds
max
rep
Handstand wall assisted push-ups
rest: 60 sеc, after the set 120 sеc
Set 3
3 rounds
max
rep
x
15
kg
Dumbbell Shoulder Press
rest: 60 sеc, after the set 120 sеc
Set 4
3 rounds
max
rep
Pseudo planche push ups
rest: 60 sеc, after the set 120 sеc
Set 5
1 round
20
rep
Переход с верхней в нижнию планку
20
rep
x
15
kg
Standing Overhead Barbell Triceps Extension
rest: 30 sеc
20
rep
Переход с верхней в нижнию планку
20
rep
x
15
kg
Standing Overhead Barbell Triceps Extension
rest: 30 sеc
20
rep
Переход с верхней в нижнию планку
20
rep
x
15
kg
Standing Overhead Barbell Triceps Extension
rest after the set: 120 sеc
Set 6
4 rounds
max
rep
x
40
kg
Parallel Bar Dips
rest: 120 sеc
Set 7
3 rounds
30
rep
Front Dumbbell Raise
rest: 60 sеc, after the set 120 sеc
Set 8
4 rounds
20
rep
Close triceps position push-ups
rest: 60 sеc, after the set 120 sеc
огонь ???
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