Workouts
сила
Author: Алексей Зиновьев
Start
Set 1
1 round
10
rep
x
50
kg
Barbell Full Squat
rest: 60 sеc
8
rep
x
60
kg
Barbell Full Squat
rest: 60 sеc
5
rep
x
83
kg
Barbell Full Squat
rest: 60 sеc
5
rep
x
83
kg
Barbell Full Squat
rest: 60 sеc
5
rep
x
83
kg
Barbell Full Squat
rest after the set: 60 sеc
Set 2
1 round
10
rep
x
20
kg
Standing Barbell Shoulder Press
rest: 60 sеc
8
rep
x
20
kg
Standing Barbell Shoulder Press
rest: 60 sеc
5
rep
x
32
kg
Standing Barbell Shoulder Press
rest: 60 sеc
5
rep
x
32
kg
Standing Barbell Shoulder Press
rest: 60 sеc
5
rep
x
32
kg
Standing Barbell Shoulder Press
rest after the set: 60 sеc
Set 3
1 round
10
rep
x
45
kg
Wide-Grip Lat Pulldown
rest: 60 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 sеc
6
rep
x
60
kg
Wide-Grip Lat Pulldown
rest after the set: 60 sеc
Set 4
1 round
10
rep
x
40
kg
Butterfly
rest: 60 sеc
10
rep
x
60
kg
Butterfly
rest: 60 sеc
10
rep
x
60
kg
Butterfly
rest: 60 sеc
8
rep
x
60
kg
Butterfly
rest: 60 sеc
8
rep
x
60
kg
Butterfly
rest after the set: 60 sеc
Set 5
1 round
10
rep
x
20
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
10
rep
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
10
rep
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
8
rep
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 sеc
8
rep
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest after the set: 60 sеc
Set 6
1 round
15
rep
x
30
kg
Smith Machine Reverse Calf Raises
rest: 60 sеc
15
rep
x
40
kg
Smith Machine Reverse Calf Raises
rest: 60 sеc
15
rep
x
50
kg
Smith Machine Reverse Calf Raises
rest: 60 sеc
12
rep
x
50
kg
Smith Machine Reverse Calf Raises
rest: 60 sеc
12
rep
x
50
kg
Smith Machine Reverse Calf Raises
rest after the set: 60 sеc
Set 7
1 round
15
rep
Decline Crunch
rest: 60 sеc
15
rep
Decline Crunch
rest: 60 sеc
15
rep
Decline Crunch
rest after the set: 60 sеc
Set 8
1 round
8
rep
Parallel Bar Dips
rest: 60 sеc
8
rep
Parallel Bar Dips
rest: 60 sеc
8
rep
Parallel Bar Dips
rest after the set: 60 sеc
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