Workouts
Enes Calisthenics Routine #1
Author: Pull

De Enes Calisthenics ! C'est la mort ! Tu es éclaté apres !

Dernier Set :

il faut enchaîner les Close Pull up australienne, Wide Pull up Australienne et Close Chin Up Australienne, Wide Chin Up Australienne puis un max Hold Chin up
》》Le tout sans lâcher la bar ! Puis entraînement terminer !

Start
Set 1
1 round
10
rep
Chin-Ups
rest: 30 sеc
10
rep
Chin-Ups
rest: 30 sеc
10
rep
Chin-Ups
rest: 10 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 20 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 20 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 20 sеc
5
rep
Negative chin-ups
rest: 5 sеc
5
rep
Negative chin-ups
rest: 30 sеc
5
rep
Negative chin-ups
rest: 99 sеc
10
rep
Close grip pull-ups
rest: 30 sеc
10
rep
Close grip pull-ups
rest: 30 sеc
10
rep
Close grip pull-ups
rest: 30 sеc
10
rep
Pull-Ups
rest: 30 sеc
10
rep
Pull-Ups
rest: 30 sеc
10
rep
Pull-Ups
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 10 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 20 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 20 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
2
rep
Wide Grip Pull-Ups
rest: 5 sеc
2
rep
Wide Grip Pull-Ups
rest: 5 sеc
2
rep
Wide Grip Pull-Ups
rest: 10 sеc
2
rep
Wide Grip Pull-Ups
rest: 5 sеc
2
rep
Wide Grip Pull-Ups
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
sеc
Pull up hold (chin above bar)
rest: 5 sеc
10
rep
Wide-Grip Rear Pull-Ups
rest: 30 sеc
10
rep
Wide-Grip Rear Pull-Ups
rest: 30 sеc
10
rep
Wide-Grip Rear Pull-Ups
rest after the set: 90 sеc
Set 2
1 round
5
rep
Close grip australian pull ups
5
rep
Australian pull-ups
5
rep
Close grip Australian chin-ups
5
rep
Wide grip Australian chin-ups
max
sеc
Pull up hold (chin above bar)
COOL !!!
Send