Entraînements
Мінус Ноги
Auteur: Житомирський
Début
Série 1
1 round
300
Sec
Run
repos après la série: 120 sec
Série 2
1 round
12
rep
x
30
kg
Barbell Squat
repos: 90 sec
10
rep
x
35
kg
Barbell Squat
repos: 90 sec
8
rep
x
40
kg
Barbell Squat
repos: 90 sec
6
rep
x
50
kg
Barbell Squat
repos après la série: 120 sec
Série 3
1 round
12
rep
x
25
kg
Front Squat (Clean Grip)
repos: 90 sec
10
rep
x
30
kg
Front Squat (Clean Grip)
repos: 90 sec
8
rep
x
35
kg
Front Squat (Clean Grip)
repos: 90 sec
6
rep
x
40
kg
Front Squat (Clean Grip)
repos après la série: 120 sec
Série 4
1 round
12
rep
x
40
kg
Leg Press
repos: 90 sec
10
rep
x
45
kg
Leg Press
repos: 90 sec
8
rep
x
50
kg
Leg Press
repos: 90 sec
6
rep
x
60
kg
Leg Press
repos après la série: 120 sec
Série 5
1 round
12
rep
x
5
kg
Hyperextensions
repos: 90 sec
10
rep
x
10
kg
Hyperextensions
repos: 90 sec
8
rep
x
15
kg
Hyperextensions
repos après la série: 120 sec
Série 6
1 round
12
rep
x
12
kg
Bodyweight Lunges (each leg)
repos: 90 sec
10
rep
x
14
kg
Bodyweight Lunges (each leg)
repos: 90 sec
8
rep
x
16
kg
Bodyweight Lunges (each leg)
repos: 90 sec
6
rep
x
16
kg
Bodyweight Lunges (each leg)
repos après la série: 120 sec
Série 7
1 round
12
rep
x
30
kg
Leg Extensions
repos: 90 sec
10
rep
x
35
kg
Leg Extensions
repos: 90 sec
8
rep
x
40
kg
Leg Extensions
repos: 90 sec
6
rep
x
45
kg
Leg Extensions
repos après la série: 120 sec
Série 8
1 round
12
rep
x
30
kg
Seated Leg Curl
repos: 90 sec
10
rep
x
35
kg
Seated Leg Curl
repos: 90 sec
8
rep
x
40
kg
Seated Leg Curl
repos: 90 sec
6
rep
x
45
kg
Seated Leg Curl
repos après la série: 120 sec
Série 9
1 round
20
rep
x
20
kg
Seated Calf Raise
repos: 90 sec
20
rep
x
20
kg
Seated Calf Raise
repos: 90 sec
20
rep
x
20
kg
Seated Calf Raise
repos après la série: 120 sec
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