спина/руки

Тренировка в зале

Set 1
1 round
7
rep
Close grip pull-ups
rest: 90 sеc
7
rep
Close grip pull-ups
rest: 90 sеc
7
rep
Close grip pull-ups
rest: 90 sеc
7
rep
Close grip pull-ups
rest: 90 sеc
7
rep
Chin-Ups
rest: 90 sеc
7
rep
Chin-Ups
rest: 90 sеc
7
rep
Chin-Ups
rest: 90 sеc
7
rep
Chin-Ups
rest: 90 sеc
7
rep
Wide Grip Pull-Ups
rest: 90 sеc
7
rep
Wide Grip Pull-Ups
rest: 90 sеc
7
rep
Wide Grip Pull-Ups
rest: 90 sеc
7
rep
Wide Grip Pull-Ups
rest after the set: 120 sеc
Set 2
1 round
10
rep
10
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
10
rep
10
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
10
rep
10
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
10
rep
10
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 90 sеc
10
rep
10
rep
x
60
kg
Wide-Grip Lat Pulldown
rest after the set: 120 sеc
Set 3
1 round
7
rep
V-Bar Pullup
rest: 90 sеc
7
rep
V-Bar Pullup
rest: 90 sеc
7
rep
V-Bar Pullup
rest: 90 sеc
7
rep
V-Bar Pullup
rest: 90 sеc
7
rep
V-Bar Pullup
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Incline Row
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Incline Row
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Incline Row
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Incline Row
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Incline Row
rest after the set: 120 sеc
Set 4
5 rounds
12
rep
x
10
kg
10
rep
x
30
kg
Lying Triceps Press
rest: 90 sеc
10
rep
10
rep
Reverse Grip Triceps Pushdown
rest: 90 sеc, after the set 120 sеc

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