Entraînements
грудь + руки
Auteur: Иван
Début
Série 1
1 round
15
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
repos: 30 sec
10
rep
x
50
kg
Barbell Incline Bench Press Medium-Grip
repos: 30 sec
8
rep
x
60
kg
Barbell Incline Bench Press Medium-Grip
repos: 30 sec
6
rep
x
70
kg
Barbell Incline Bench Press Medium-Grip
repos: 30 sec
6
rep
x
70
kg
Barbell Incline Bench Press Medium-Grip
repos après la série: 60 sec
Série 2
1 round
15
rep
x
20
kg
Dumbbell Bench Press
repos: 30 sec
10
rep
x
22
kg
Dumbbell Bench Press
repos: 30 sec
8
rep
x
24
kg
Dumbbell Bench Press
repos: 30 sec
6
rep
x
26
kg
Dumbbell Bench Press
repos: 30 sec
6
rep
x
26
kg
Dumbbell Bench Press
repos: 30 sec
10
rep
x
4
kg
Cable Crossover
repos: 30 sec
10
rep
x
4
kg
Cable Crossover
repos: 30 sec
10
rep
x
4
kg
Cable Crossover
repos après la série: 60 sec
Série 3
1 round
15
rep
x
20
kg
Lying Triceps Press
repos: 30 sec
10
rep
x
30
kg
Lying Triceps Press
repos: 30 sec
6
rep
x
35
kg
Lying Triceps Press
repos: 30 sec
6
rep
x
35
kg
Lying Triceps Press
repos: 30 sec
6
rep
x
35
kg
Lying Triceps Press
repos: 30 sec
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
repos: 30 sec
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
repos: 30 sec
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
repos après la série: 60 sec
Série 4
1 round
15
rep
x
20
kg
Barbell Curl
repos: 30 sec
10
rep
x
30
kg
Barbell Curl
repos: 30 sec
6
rep
x
35
kg
Barbell Curl
repos: 30 sec
6
rep
x
35
kg
Barbell Curl
repos: 30 sec
6
rep
x
35
kg
Barbell Curl
repos: 30 sec
10
rep
x
14
kg
Hammer Curls
repos: 30 sec
10
rep
x
14
kg
Hammer Curls
repos: 30 sec
10
rep
x
14
kg
Hammer Curls
repos après la série: 60 sec
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