Training programs » качалка ++
спина
Set 1
4 rounds
max
Voimassaolo
Wide Grip Pull-Ups
25
Voimassaolo
Hyperextensions
rest: 60 s
Set 2
4 rounds
15
Voimassaolo
Bent Over Barbell Row
rest: 60 s
11
Voimassaolo
Bent Over Barbell Row
rest: 60 s
10
Voimassaolo
Bent Over Barbell Row
rest: 60 s
8
Voimassaolo
Bent Over Barbell Row
rest: 60 s
6
Voimassaolo
Bent Over Barbell Row
rest: 60 s
Set 3
4 rounds
15
Voimassaolo
Wide-Grip Lat Pulldown
rest: 60 s
12
Voimassaolo
Wide-Grip Lat Pulldown
rest: 60 s
10
Voimassaolo
Wide-Grip Lat Pulldown
rest: 60 s
8
Voimassaolo
Wide-Grip Lat Pulldown
rest: 60 s
6
Voimassaolo
Wide-Grip Lat Pulldown
rest: 60 s
Set 4
4 rounds
15
Voimassaolo
Seated Cable Rows
rest: 60 s
12
Voimassaolo
Seated Cable Rows
rest: 60 s
10
Voimassaolo
Seated Cable Rows
rest: 60 s
8
Voimassaolo
Seated Cable Rows
rest: 60 s
6
Voimassaolo
Seated Cable Rows
rest: 60 s
Set 5
4 rounds
20
Voimassaolo
Barbell Shrug
rest: 60 s
Set 6
4 rounds
20
Voimassaolo
Alternate Hammer Curl
rest: 60 s
Set 7
4 rounds
12
Voimassaolo
Barbell Curl
rest: 60 s
Set 8
4 rounds
15
Voimassaolo
Cable Preacher Curl
rest: 60 s
Set 9
5 rounds
10
Voimassaolo
Barbell Deadlift
10
Voimassaolo
Russian Kettlebell Swing
rest: 60 s
Set 10
4 rounds
25
Voimassaolo
Knee/Hip Raise On Parallel Bars
rest: 60 s
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