Trening
STREET LIFTING 1.2
Author: Yahir Lino

JUEVES

Početak
Set 1
1 round
6
Valjanost
x
30
kg
Weighted Pull Ups
rest after the set: 180 a
Set 2
1 round
6
Valjanost
x
30
kg
Weighted Pull Ups
rest after the set: 180 a
Set 3
1 round
6
Valjanost
x
30
kg
Weighted Pull Ups
rest after the set: 180 a
Set 4
1 round
8
Valjanost
x
25
kg
Chin-Ups
rest after the set: 180 a
Set 5
1 round
8
Valjanost
x
25
kg
Chin-Ups
rest after the set: 180 a
Set 6
1 round
8
Valjanost
x
25
kg
Chin-Ups
rest after the set: 180 a
Set 7
1 round
9
Valjanost
x
20
kg
Weighted Pull Ups
rest: 20 a
10
Valjanost
x
10
kg
Chin-Ups
rest: 20 a
10
Valjanost
Neutral-Grip Pull Ups
rest after the set: 180 a
Set 8
1 round
9
Valjanost
x
20
kg
Weighted Pull Ups
rest: 20 a
10
Valjanost
x
10
kg
Chin-Ups
rest: 20 a
10
Valjanost
Neutral-Grip Pull Ups
rest after the set: 180 a
Set 9
1 round
9
Valjanost
x
20
kg
Weighted Pull Ups
rest: 20 a
10
Valjanost
x
10
kg
Chin-Ups
rest: 20 a
10
Valjanost
Neutral-Grip Pull Ups
rest after the set: 180 a
Set 10
1 round
8
Valjanost
ASSISTED ONE ARM PULL UP (G)
rest: 20 a
5
Valjanost
Izvlačenje se s jedne strane (bilo kvalitetom na svakoj ruci)
rest after the set: 180 a
Set 11
1 round
8
Valjanost
ASSISTED ONE ARM PULL UP (G)
rest: 20 a
5
Valjanost
Izvlačenje se s jedne strane (bilo kvalitetom na svakoj ruci)
rest after the set: 180 a
Set 12
Drop set
9
Valjanost
x
70
kg
Bent Over Barbell Row
rest: 20 a
9
Valjanost
x
27
kg
Straight-Arm Pulldown
rest: 20 a
9
Valjanost
x
35
kg
Face Pull
rest: 20 a
Set 13
Drop set
9
Valjanost
x
70
kg
Bent Over Barbell Row
rest: 20 a
9
Valjanost
x
27
kg
Straight-Arm Pulldown
rest: 20 a
9
Valjanost
x
35
kg
Face Pull
rest: 20 a
Set 14
1 round
6
Valjanost
ICE CREAM MAKERS
rest: 20 a
6
Valjanost
Front lever raises
rest: 20 a
8
Valjanost
x
15
kg
Alternate Hammer Curl
rest after the set: 180 a
Set 15
1 round
6
Valjanost
ICE CREAM MAKERS
rest: 20 a
6
Valjanost
Front lever raises
rest: 20 a
8
Valjanost
x
15
kg
Alternate Hammer Curl
rest after the set: 180 a
Set 16
1 round
10
Valjanost
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 a
10
Valjanost
x
18
kg
Preacher Curl
rest: 20 a
10
Valjanost
x
50
kg
Hyperextensions
rest after the set: 180 a
Set 17
1 round
10
Valjanost
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 a
10
Valjanost
x
18
kg
Preacher Curl
rest: 20 a
10
Valjanost
x
50
kg
Hyperextensions
rest after the set: 180 a
Set 18
1 round
15
Valjanost
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 a
15
Valjanost
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 a
15
Valjanost
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 a
Set 19
1 round
15
Valjanost
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 a
15
Valjanost
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 a
15
Valjanost
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 a
Set 20
1 round
10
Valjanost
Podizanje ravne noge u škripac na traci (prstima dotaknuti bar).
rest: 20 a
10
Valjanost
Ab Roller
rest: 20 a
max
a
x
5
kg
L-sit on parallel bars
rest after the set: 180 a
Set 21
1 round
10
Valjanost
Podizanje ravne noge u škripac na traci (prstima dotaknuti bar).
rest: 20 a
10
Valjanost
Ab Roller
rest: 20 a
max
a
x
5
kg
L-sit on parallel bars
rest after the set: 180 a
Poslati