Entraînements
Циці
Auteur: No Mad
Début
Série 1
1 round
12
rep
x
40
kg
Barbell Bench Press - Medium Grip
repos: 90 sec
10
rep
x
50
kg
Barbell Bench Press - Medium Grip
repos: 90 sec
8
rep
x
60
kg
Barbell Bench Press - Medium Grip
repos: 90 sec
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
repos: 90 sec
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
repos: 90 sec
maximum
rep
x
70
kg
Barbell Bench Press - Medium Grip
repos après la série: 120 sec
Série 2
1 round
12
rep
x
20
kg
Barbell Incline Bench Press Medium-Grip
repos: 90 sec
10
rep
x
30
kg
Barbell Incline Bench Press Medium-Grip
repos: 90 sec
8
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
repos: 90 sec
8
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
repos: 90 sec
maximum
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
repos après la série: 120 sec
Série 3
1 round
12
rep
x
30
kg
Decline Smith Press
repos: 90 sec
10
rep
x
30
kg
Decline Smith Press
repos: 90 sec
8
rep
x
40
kg
Decline Smith Press
repos: 90 sec
6
rep
x
40
kg
Decline Smith Press
repos: 90 sec
maximum
rep
x
40
kg
Decline Smith Press
repos après la série: 120 sec
Série 4
1 round
12
rep
x
12
kg
Dumbbell Bench Press
repos: 90 sec
10
rep
x
16
kg
Dumbbell Bench Press
repos: 90 sec
8
rep
x
20
kg
Dumbbell Bench Press
repos: 90 sec
8
rep
x
20
kg
Dumbbell Bench Press
repos: 90 sec
maximum
rep
x
24
kg
Dumbbell Bench Press
repos après la série: 120 sec
Série 5
1 round
12
rep
x
3
kg
Розведення гантелей лежачи
repos: 90 sec
12
rep
x
12
kg
Розведення гантелей лежачи
repos: 90 sec
10
rep
x
16
kg
Розведення гантелей лежачи
repos: 90 sec
8
rep
x
16
kg
Розведення гантелей лежачи
repos: 90 sec
maximum
rep
x
20
kg
Розведення гантелей лежачи
repos après la série: 120 sec
Série 6
1 round
12
rep
x
12
kg
Bent-Arm Dumbbell Pullover
repos: 90 sec
10
rep
x
16
kg
Bent-Arm Dumbbell Pullover
repos: 90 sec
8
rep
x
20
kg
Bent-Arm Dumbbell Pullover
repos: 90 sec
6
rep
x
24
kg
Bent-Arm Dumbbell Pullover
repos: 90 sec
maximum
rep
x
24
kg
Bent-Arm Dumbbell Pullover
repos après la série: 120 sec
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