Programmes d'entrainement » качалка ++
спина
Série 1
4 rounds
maximum
rep
Wide Grip Pull-Ups
25
rep
Hyperextensions
repos: 60 sec
Série 2
4 rounds
15
rep
Bent Over Barbell Row
repos: 60 sec
11
rep
Bent Over Barbell Row
repos: 60 sec
10
rep
Bent Over Barbell Row
repos: 60 sec
8
rep
Bent Over Barbell Row
repos: 60 sec
6
rep
Bent Over Barbell Row
repos: 60 sec
Série 3
4 rounds
15
rep
Wide-Grip Lat Pulldown
repos: 60 sec
12
rep
Wide-Grip Lat Pulldown
repos: 60 sec
10
rep
Wide-Grip Lat Pulldown
repos: 60 sec
8
rep
Wide-Grip Lat Pulldown
repos: 60 sec
6
rep
Wide-Grip Lat Pulldown
repos: 60 sec
Série 4
4 rounds
15
rep
Seated Cable Rows
repos: 60 sec
12
rep
Seated Cable Rows
repos: 60 sec
10
rep
Seated Cable Rows
repos: 60 sec
8
rep
Seated Cable Rows
repos: 60 sec
6
rep
Seated Cable Rows
repos: 60 sec
Série 5
4 rounds
20
rep
Barbell Shrug
repos: 60 sec
Série 6
4 rounds
20
rep
Alternate Hammer Curl
repos: 60 sec
Série 7
4 rounds
12
rep
Barbell Curl
repos: 60 sec
Série 8
4 rounds
15
rep
Cable Preacher Curl
repos: 60 sec
Série 9
5 rounds
10
rep
Barbell Deadlift
10
rep
Russian Kettlebell Swing
repos: 60 sec
Série 10
4 rounds
25
rep
Knee/Hip Raise On Parallel Bars
repos: 60 sec
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