Спина, бицепс

Сплит

Set 1
1 round
4
rep
Pull-Ups
rest: 30 sеc
12
rep
4
rep
Pull-Ups
rest: 60 sеc
12
rep
max
rep
Pull-Ups
rest: 60 sеc
max
rep
Knee/Hip Raise On Parallel Bars
rest after the set: 120 sеc
Set 2
1 round
4
rep
Negative chin-ups
rest: 30 sеc
30
sеc
Plank
rest: 60 sеc
4
rep
Negative chin-ups
rest: 60 sеc
30
sеc
Plank
rest: 60 sеc
max
rep
Negative chin-ups
rest: 60 sеc
max
sеc
Plank
rest after the set: 120 sеc
Set 3
1 round
12
rep
Australian pull-ups
rest: 30 sеc
10
rep
Hanging knee raises
rest: 60 sеc
max
rep
Australian pull-ups
rest: 60 sеc
max
rep
Hanging knee raises
rest after the set: 120 sеc

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