Programmes d'entrainement » danmaichi aggiornamento
Jour 3
Série 1
1 round
8
rep
x
30
kg
Barbell Bench Press - Medium Grip
repos: 30 sec
7
rep
x
34
kg
Barbell Bench Press - Medium Grip
repos: 60 sec
6
rep
x
38
kg
Barbell Bench Press - Medium Grip
repos: 120 sec
6
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos: 120 sec
5
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos: 120 sec
3
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos: 120 sec
2
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos: 120 sec
2
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos après la série: 180 sec
Série 2
1 round
8
rep
x
34
kg
Barbell Full Squat
repos: 30 sec
8
rep
x
34
kg
Barbell Full Squat
repos: 60 sec
8
rep
x
34
kg
Barbell Full Squat
repos: 90 sec
6
rep
x
50
kg
Barbell Full Squat
repos: 120 sec
5
rep
x
50
kg
Barbell Full Squat
repos: 120 sec
4
rep
x
50
kg
Barbell Full Squat
2
rep
x
50
kg
Barbell Full Squat
repos: 120 sec
1
rep
x
50
kg
Barbell Full Squat
repos après la série: 180 sec
Série 3
1 round
6
rep
Tractions
8
rep
leg raises
6
rep
Répulsion aux barres parallèles
10
rep
Lateral Band Walk
6
rep
Tractions
8
rep
leg raises
6
rep
Répulsion aux barres parallèles
10
rep
Lateral Band Walk
6
rep
Tractions
8
rep
leg raises
6
rep
Répulsion aux barres parallèles
10
rep
Lateral Band Walk
repos après la série: 180 sec
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