Entraînements
Ноги - Плечи (С)
Auteur: Сергей Сссс
Début
Série 1
1 round
180
Sec
Échauffez-vous
repos: 90 sec
360
Sec
Running, Treadmill
repos: 120 sec
12
rep
x
42
kg
Barbell Squat
repos: 90 sec
12
rep
x
42
kg
Barbell Squat
repos: 90 sec
10
rep
x
42
kg
Barbell Squat
repos: 90 sec
10
rep
x
42
kg
Barbell Squat
repos: 90 sec
10
rep
x
42
kg
Barbell Squat
repos après la série: 180 sec
Série 2
1 round
15
rep
x
20
kg
Leg Extensions
repos: 90 sec
12
rep
x
25
kg
Leg Extensions
repos: 90 sec
13
rep
x
25
kg
Leg Extensions
repos: 90 sec
13
rep
x
25
kg
Leg Extensions
repos après la série: 180 sec
Série 3
1 round
16
rep
x
25
kg
Lying Leg Curls
repos: 90 sec
12
rep
x
25
kg
Lying Leg Curls
repos: 90 sec
12
rep
x
25
kg
Lying Leg Curls
repos: 90 sec
12
rep
x
25
kg
Lying Leg Curls
repos après la série: 180 sec
Série 4
1 round
13
rep
x
11
kg
Dumbbell Lunges
repos: 90 sec
12
rep
x
11
kg
Dumbbell Lunges
repos: 90 sec
12
rep
x
11
kg
Dumbbell Lunges
repos après la série: 180 sec
Série 5
1 round
16
rep
Oblique Crunches
repos: 90 sec
16
rep
Oblique Crunches
repos: 90 sec
360
Sec
Running, Treadmill
repos après la série: 180 sec
Série 6
1 round
18
rep
x
22
kg
Seated Barbell Military Press
repos: 90 sec
13
rep
x
27
kg
Seated Barbell Military Press
repos: 90 sec
12
rep
x
27
kg
Seated Barbell Military Press
repos: 90 sec
11
rep
x
27
kg
Seated Barbell Military Press
repos après la série: 180 sec
Série 7
1 round
10
rep
x
8
kg
Power Partials
repos: 90 sec
10
rep
x
8
kg
Power Partials
repos: 90 sec
10
rep
x
8
kg
Power Partials
repos après la série: 180 sec
Série 8
1 round
12
rep
x
20
kg
Upright Cable Row
repos: 90 sec
12
rep
x
25
kg
Upright Cable Row
repos: 90 sec
12
rep
x
25
kg
Upright Cable Row
repos après la série: 180 sec
Série 9
1 round
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
repos: 90 sec
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
repos: 90 sec
12
rep
x
9
kg
Bent-Over Dumbbell Lateral Raise
repos: 90 sec
17
rep
Lying down leg raises
repos: 90 sec
15
rep
Lying down leg raises
repos: 90 sec
360
Sec
Running, Treadmill
repos après la série: 180 sec
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