Trening
На выносливость
Author: Медет Меркебайұлы

Если есть брусья, то вместо отжиманий от скамьи можно делать отжимания на брусьях

Početak
Set 1
1 round
10
Valjanost
Pull-up
rest: 60 a
9
Valjanost
Pull-up
rest: 60 a
8
Valjanost
Pull-up
rest: 60 a
7
Valjanost
Pull-up
rest: 60 a
6
Valjanost
Pull-up
rest: 60 a
5
Valjanost
Pull-up
rest: 60 a
5
Valjanost
Pull-up
rest: 60 a
5
Valjanost
Pull-up
rest after the set: 60 a
Set 2
1 round
30
Valjanost
Sklekovi
rest: 60 a
29
Valjanost
Sklekovi
rest: 60 a
28
Valjanost
Sklekovi
rest: 60 a
27
Valjanost
Sklekovi
rest: 60 a
26
Valjanost
Sklekovi
rest: 60 a
25
Valjanost
Sklekovi
rest: 60 a
24
Valjanost
Sklekovi
rest: 60 a
23
Valjanost
Sklekovi
rest: 60 a
22
Valjanost
Sklekovi
rest: 60 a
21
Valjanost
Sklekovi
rest: 60 a
20
Valjanost
Sklekovi
rest after the set: 60 a
Set 3
1 round
10
Valjanost
Chin-Ups
rest: 60 a
9
Valjanost
Chin-Ups
rest: 60 a
8
Valjanost
Chin-Ups
rest: 60 a
7
Valjanost
Chin-Ups
rest: 60 a
6
Valjanost
Chin-Ups
rest: 60 a
5
Valjanost
Chin-Ups
rest: 60 a
5
Valjanost
Chin-Ups
rest: 60 a
5
Valjanost
Chin-Ups
rest after the set: 60 a
Set 4
1 round
20
Valjanost
Bench Dips
rest: 60 a
19
Valjanost
Bench Dips
rest: 60 a
18
Valjanost
Bench Dips
rest: 60 a
17
Valjanost
Bench Dips
rest: 60 a
16
Valjanost
Bench Dips
rest: 60 a
15
Valjanost
Bench Dips
rest: 60 a
14
Valjanost
Bench Dips
rest: 60 a
13
Valjanost
Bench Dips
rest: 60 a
12
Valjanost
Bench Dips
rest: 60 a
11
Valjanost
Bench Dips
rest: 60 a
10
Valjanost
Bench Dips
rest after the set: 60 a
Set 5
4 rounds
max
Valjanost
Reverse T-bar dips
rest: 90 a, after the set 150 a
Set 6
4 rounds
max
Valjanost
Superman Push-Up
rest: 90 a, after the set 150 a
Set 7
4 rounds
max
Valjanost
x
25
kg
Barbell Curl
rest: 60 a
max
Valjanost
x
16
kg
Dumbbell Bicep Curl
20
Valjanost
x
6
kg
Dumbbell Bicep Curl
ROAD TO DREAM!!!
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