Workouts
базовые в зале
Author: Алексей Аст

грудь+пресс+спина+хват

Start
Set 1
1 round
40
rep
Seated knee tucks
rest: 105 sеc
15+
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 sеc
40
rep
Seated knee tucks
rest: 105 sеc
15+
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 sеc
40
rep
Seated knee tucks
rest: 105 sеc
15+
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 sеc
40
rep
Seated knee tucks
rest: 105 sеc
15+
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 180 sеc
Set 2
1 round
20+
rep
x
20
kg
Dumbbell Bench Press
rest: 105 sеc
20+
rep
x
20
kg
Dumbbell Bench Press
rest: 105 sеc
20+
rep
x
20
kg
Dumbbell Bench Press
rest: 105 sеc
20+
rep
x
20
kg
Dumbbell Bench Press
rest after the set: 180 sеc
Set 3
1 round
20
rep
Crunch - Hands Overhead
rest: 105 sеc
15
rep
Chin-Ups
rest: 105 sеc
20
rep
Crunch - Hands Overhead
rest: 105 sеc
15
rep
Chin-Ups
rest: 105 sеc
20
rep
Crunch - Hands Overhead
rest: 105 sеc
14
rep
Chin-Ups
rest: 105 sеc
20
rep
Crunch - Hands Overhead
rest: 105 sеc
15
rep
Chin-Ups
rest: 105 sеc
20
rep
Crunch - Hands Overhead
rest: 105 sеc
15
rep
Chin-Ups
rest after the set: 180 sеc
Set 4
1 round
10
rep
x
10
kg
Power Partials
rest: 105 sеc
12+
rep
x
40
kg
Elevated Cable Rows
rest: 105 sеc
10
rep
x
10
kg
Power Partials
rest: 105 sеc
12+
rep
x
40
kg
Elevated Cable Rows
rest: 105 sеc
10
rep
x
10
kg
Power Partials
rest: 105 sеc
12+
rep
x
40
kg
Elevated Cable Rows
rest: 105 sеc
10
rep
x
10
kg
Power Partials
rest: 105 sеc
12+
rep
x
40
kg
Elevated Cable Rows
rest after the set: 180 sеc
Set 5
1 round
60
sеc
Static hold pull ups
rest after the set: 180 sеc
три круга достаточно
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