Koulutus
STREET LIFTING 1
Author: Yahir Lino

JUEVES

Alku
Set 1
1 round
8
Voimassaolo
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 2
1 round
8
Voimassaolo
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 3
1 round
8
Voimassaolo
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 4
1 round
8
Voimassaolo
x
15
kg
Weighted Pull Ups
rest: 20 s
7
Voimassaolo
L-Sit Chin-Up
rest: 20 s
15
Voimassaolo
x
38
kg
Hyperextensions
rest after the set: 180 s
Set 5
1 round
8
Voimassaolo
x
15
kg
Weighted Pull Ups
rest: 20 s
7
Voimassaolo
L-Sit Chin-Up
rest: 20 s
15
Voimassaolo
x
38
kg
Hyperextensions
rest after the set: 180 s
Set 6
1 round
8
Voimassaolo
x
15
kg
Weighted Pull Ups
rest: 20 s
7
Voimassaolo
L-Sit Chin-Up
rest: 20 s
15
Voimassaolo
x
38
kg
Hyperextensions
rest after the set: 180 s
Set 7
1 round
5
Voimassaolo
ICE CREAM MAKERS
rest: 20 s
6
Voimassaolo
Front lever raises
rest: 20 s
max
s
ONE LEG FRONT LEVER
rest after the set: 180 s
Set 8
1 round
5
Voimassaolo
ICE CREAM MAKERS
rest: 20 s
6
Voimassaolo
Front lever raises
rest: 20 s
max
s
ONE LEG FRONT LEVER
rest after the set: 180 s
Set 9
1 round
5
Voimassaolo
ICE CREAM MAKERS
rest: 20 s
6
Voimassaolo
Front lever raises
rest: 20 s
max
s
ONE LEG FRONT LEVER
rest after the set: 180 s
Set 10
1 round
10
Voimassaolo
x
26
kg
Chin-Ups
rest: 20 s
8
Voimassaolo
x
75
kg
Bent Over Barbell Row
rest: 20 s
9
Voimassaolo
x
27
kg
Straight-Arm Pulldown
rest: 20 s
12
Voimassaolo
x
30
kg
Face Pull
rest after the set: 180 s
Set 11
1 round
10
Voimassaolo
x
26
kg
Chin-Ups
rest: 20 s
8
Voimassaolo
x
75
kg
Bent Over Barbell Row
rest: 20 s
9
Voimassaolo
x
27
kg
Straight-Arm Pulldown
rest: 20 s
12
Voimassaolo
x
30
kg
Face Pull
rest after the set: 180 s
Set 12
1 round
10
Voimassaolo
x
26
kg
Chin-Ups
rest: 20 s
8
Voimassaolo
x
75
kg
Bent Over Barbell Row
rest: 20 s
9
Voimassaolo
x
27
kg
Straight-Arm Pulldown
rest: 20 s
12
Voimassaolo
x
30
kg
Face Pull
rest after the set: 180 s
Set 13
1 round
15
Voimassaolo
x
12
kg
Alternate Hammer Curl
rest: 20 s
10
Voimassaolo
x
20
kg
Barbell Curl
rest: 20 s
8
Voimassaolo
x
10
kg
Concentration Curls
rest after the set: 180 s
Set 14
1 round
15
Voimassaolo
x
12
kg
Alternate Hammer Curl
rest: 20 s
10
Voimassaolo
x
20
kg
Barbell Curl
rest: 20 s
8
Voimassaolo
x
10
kg
Concentration Curls
rest after the set: 180 s
Set 15
1 round
15
Voimassaolo
x
12
kg
Alternate Hammer Curl
rest: 20 s
10
Voimassaolo
x
20
kg
Barbell Curl
rest: 20 s
8
Voimassaolo
x
10
kg
Concentration Curls
rest after the set: 180 s
Set 16
1 round
max
Voimassaolo
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Voimassaolo
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
15
Voimassaolo
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 17
1 round
max
Voimassaolo
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Voimassaolo
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
15
Voimassaolo
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 18
1 round
max
Voimassaolo
x
14
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Voimassaolo
x
14
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
15
Voimassaolo
x
13
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 19
1 round
10
Voimassaolo
Raising tasainen jalat ruuvipenkkiin bar (varpaat kosketa bar).
rest: 20 s
10
Voimassaolo
Ab Roller
rest: 20 s
5
Voimassaolo
VISCTORIAN TUCKED REISES
rest after the set: 180 s
Set 20
1 round
10
Voimassaolo
Raising tasainen jalat ruuvipenkkiin bar (varpaat kosketa bar).
rest: 20 s
10
Voimassaolo
Ab Roller
rest: 20 s
5
Voimassaolo
VISCTORIAN TUCKED REISES
rest after the set: 180 s
Set 21
1 round
10
Voimassaolo
Raising tasainen jalat ruuvipenkkiin bar (varpaat kosketa bar).
rest: 20 s
10
Voimassaolo
Ab Roller
rest: 20 s
5
Voimassaolo
VISCTORIAN TUCKED REISES
rest after the set: 180 s
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