Workouts
Сп3
Author: cmpunk312
Start
Set 1
1 round
12
rep
x
13
kg
Dumbbell Lunges
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Lunges
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Lunges
rest: 30 sеc
8
rep
x
13
kg
Dumbbell Lunges
rest after the set: 90 sеc
Set 2
1 round
12
rep
x
13
kg
Step ups (each leg)
rest: 30 sеc
12
rep
x
13
kg
Step ups (each leg)
rest: 30 sеc
12
rep
x
13
kg
Step ups (each leg)
rest after the set: 90 sеc
Set 3
1 round
12
rep
x
13
kg
Dumbbell Squat
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Squat
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Squat
rest: 30 sеc
8
rep
x
13
kg
Dumbbell Squat
rest after the set: 90 sеc
Set 4
1 round
12
rep
x
13
kg
Stiff-Legged Deadlift
rest: 30 sеc
10
rep
x
13
kg
Stiff-Legged Deadlift
rest: 30 sеc
10
rep
x
13
kg
Stiff-Legged Deadlift
rest: 30 sеc
8
rep
x
13
kg
Stiff-Legged Deadlift
rest after the set: 90 sеc
Set 5
1 round
12
rep
x
13
kg
Dumbbell Seated One-Leg Calf Raise
rest: 30 sеc
12
rep
x
13
kg
Dumbbell Seated One-Leg Calf Raise
rest after the set: 90 sеc
Set 6
1 round
10
rep
x
13
kg
Calf raises (each leg)
rest: 30 sеc
10
rep
x
13
kg
Calf raises (each leg)
rest after the set: 90 sеc
Set 7
1 round
12
rep
x
13
kg
Standing Dumbbell Press
rest: 30 sеc
10
rep
x
13
kg
Standing Dumbbell Press
rest: 30 sеc
10
rep
x
13
kg
Standing Dumbbell Press
rest: 30 sеc
8
rep
x
13
kg
Standing Dumbbell Press
rest after the set: 90 sеc
Set 8
1 round
12
rep
x
13
kg
Alternating Deltoid Raise
rest: 30 sеc
10
rep
x
13
kg
Alternating Deltoid Raise
rest: 30 sеc
10
rep
x
13
kg
Alternating Deltoid Raise
rest after the set: 90 sеc
Set 9
1 round
12
rep
x
13
kg
Bent-Over Dumbbell Lateral Raise
rest: 30 sеc
10
rep
x
13
kg
Bent-Over Dumbbell Lateral Raise
rest: 30 sеc
10
rep
x
13
kg
Bent-Over Dumbbell Lateral Raise
rest after the set: 90 sеc
Set 10
1 round
12
rep
x
13
kg
Dumbbell Shrug
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Shrug
rest: 30 sеc
10
rep
x
13
kg
Dumbbell Shrug
rest: 30 sеc
8
rep
x
13
kg
Dumbbell Shrug
rest after the set: 90 sеc
Send