Entraînements
широкая спина и бицепс
Auteur: Евгений З

широкая спина и бицепс

Début
Série 1
1 round
180
Sec
Échauffez-vous
repos: 120 sec
60
Sec
Jumping jacks
repos: 120 sec
60
Sec
Mountain Climbers
repos après la série: 180 sec
Série 2
1 round
5
rep
Wide Grip Pull-Ups
repos: 120 sec
5
rep
Wide Grip Pull-Ups
repos: 120 sec
12
rep
Wide Grip Pull-Ups
repos: 120 sec
12
rep
Wide Grip Pull-Ups
repos: 120 sec
12
rep
Wide Grip Pull-Ups
repos après la série: 180 sec
Série 3
1 round
12
rep
x
30
kg
Elevated Cable Rows
repos: 120 sec
12
rep
x
30
kg
Elevated Cable Rows
repos: 120 sec
12
rep
x
30
kg
Bent Over Two-Dumbbell Row
repos: 120 sec
12
rep
x
30
kg
Bent Over Two-Dumbbell Row
repos après la série: 180 sec
Série 4
1 round
5
rep
Close grip pull-ups
repos: 120 sec
5
rep
Close grip pull-ups
repos: 120 sec
12
rep
Close grip pull-ups
repos: 120 sec
12
rep
Close grip pull-ups
repos: 120 sec
12
rep
Close grip pull-ups
repos après la série: 180 sec
Série 5
1 round
12
rep
x
15
kg
Dumbbell Alternate Bicep Curl
repos: 120 sec
12
rep
x
15
kg
Dumbbell Alternate Bicep Curl
repos: 120 sec
12
rep
Hammer Curls
repos: 120 sec
12
rep
Hammer Curls
repos: 120 sec
12
rep
x
10
kg
Concentration Curls
repos: 120 sec
12
rep
x
10
kg
Concentration Curls
repos après la série: 180 sec
Envoyer