Прокачка рук ад
Author: Тёма Гы

Следует хорошо размяться и разогреться, растянуть мышцы предплечья и груди, так же кисти

Set 1
1 round
120
sеc
Warm-up
rest: 30 sеc
120
sеc
Stretching
rest after the set: 60 sеc
Set 2
1 round
30
sеc
x
10
kg
Back Flyes - With Bands
rest: 30 sеc
30
sеc
x
10
kg
Cross Over - With Bands
rest after the set: 60 sеc
Set 3
1 round
max
rep
Chin-Ups
rest: 60 sеc
max
rep
Chin-Ups
rest: 60 sеc
max
rep
Chin-Ups
rest after the set: 60 sеc
Set 4
1 round
max
rep
Parallel Bar Dips
rest: 60 sеc
max
rep
Parallel Bar Dips
rest: 60 sеc
max
rep
Parallel Bar Dips
rest after the set: 60 sеc
Set 5
4 rounds
10
sеc
Close grip australian pull ups
rest: 10 sеc, after the set 80 sеc
Set 6
1 round
max
rep
Straight bar dips
rest: 30 sеc
max
rep
Straight bar dips
rest: 30 sеc
max
rep
Straight bar dips
rest after the set: 60 sеc
Set 7
1 round
max
rep
Close grip pull-ups
rest: 60 sеc
max
rep
Close grip pull-ups
rest: 60 sеc
max
rep
Close grip pull-ups
rest after the set: 60 sеc
Set 8
1 round
max
rep
max
rep
max
rep
Leg raises on parallel bars
rest after the set: 60 sеc
Set 9
1 round
30
sеc
x
10
kg
Back Flyes - With Bands
rest: 30 sеc
30
sеc
x
10
kg
Cross Over - With Bands
rest after the set: 60 sеc
Set 10
1 round
180
sеc
Stretching
rest after the set: 60 sеc

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