Entraînements
спина + плечи
Auteur: Иван
Début
Série 1
1 round
15
rep
x
50
kg
Barbell Squat
repos: 120 sec
12
rep
x
60
kg
Sumo Deadlift
repos: 120 sec
8
rep
x
80
kg
Sumo Deadlift
repos: 120 sec
6
rep
x
90
kg
Sumo Deadlift
repos: 120 sec
6
rep
x
90
kg
Sumo Deadlift
repos: 120 sec
6
rep
x
90
kg
Sumo Deadlift
repos: 120 sec
10
rep
x
32
kg
Russian Kettlebell Swing
repos: 120 sec
10
rep
x
32
kg
Russian Kettlebell Swing
repos: 120 sec
10
rep
x
32
kg
Russian Kettlebell Swing
repos: 120 sec
10
rep
x
5
kg
Seated Cable Rows
repos: 120 sec
10
rep
x
5
kg
Seated Cable Rows
repos: 120 sec
10
rep
x
5
kg
Seated Cable Rows
repos après la série: 180 sec
Série 2
1 round
12
rep
x
40
kg
Wide-Grip Lat Pulldown
repos: 120 sec
8
rep
x
50
kg
Wide-Grip Lat Pulldown
repos: 120 sec
6
rep
x
60
kg
Wide-Grip Lat Pulldown
repos: 120 sec
6
rep
x
60
kg
Wide-Grip Lat Pulldown
repos: 120 sec
6
rep
x
60
kg
Wide-Grip Lat Pulldown
repos après la série: 180 sec
Série 3
1 round
15
rep
x
15
kg
Seated Dumbbell Press
repos: 120 sec
10
rep
x
20
kg
Seated Dumbbell Press
repos: 120 sec
10
rep
x
20
kg
Seated Dumbbell Press
repos: 120 sec
10
rep
x
20
kg
Seated Dumbbell Press
repos: 120 sec
10
rep
x
20
kg
Seated Dumbbell Press
repos après la série: 180 sec
Série 4
1 round
10
rep
x
50
kg
Upright Cable Row
repos: 120 sec
10
rep
x
50
kg
Upright Cable Row
repos: 120 sec
10
rep
x
50
kg
Upright Cable Row
repos après la série: 180 sec
Série 5
1 round
10
rep
x
15
kg
Dumbbell Incline Row
repos: 120 sec
10
rep
x
15
kg
Dumbbell Incline Row
repos: 120 sec
10
rep
x
15
kg
Dumbbell Incline Row
repos après la série: 180 sec
самипина
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