Trening
спина
Author: Семен Иванов
Početak
Set 1
1 round
13
Valjanost
Pull-up
rest: 60 a
10
Valjanost
Pull-up
rest: 60 a
8
Valjanost
Pull-up
rest after the set: 60 a
Set 2
1 round
9
Valjanost
x
60
kg
Bent Over Barbell Row
rest: 60 a
9
Valjanost
x
60
kg
Bent Over Barbell Row
rest: 60 a
9
Valjanost
x
60
kg
Bent Over Barbell Row
rest: 60 a
9
Valjanost
x
60
kg
Bent Over Barbell Row
rest: 60 a
20
Valjanost
x
40
kg
Bent Over Barbell Row
rest after the set: 60 a
Set 3
2 rounds
6
Valjanost
x
10
kg
Pull-up
rest: 70 a
8
Valjanost
x
5
kg
Pull-up
rest: 70 a
8
Valjanost
x
5
kg
Pull-up
rest: 70 a, after the set 60 a
Set 4
3 rounds
10
Valjanost
x
20
kg
Dumbbell Incline Row
rest: 40 a, after the set 60 a
Set 5
1 round
12
Valjanost
x
30
kg
Straight-Arm Pulldown
rest: 30 a
12
Valjanost
x
30
kg
Straight-Arm Pulldown
rest: 30 a
12
Valjanost
x
30
kg
Straight-Arm Pulldown
rest: 30 a
12
Valjanost
x
30
kg
Straight-Arm Pulldown
rest: 30 a
12
Valjanost
x
30
kg
Straight-Arm Pulldown
rest: 30 a
25
Valjanost
x
15
kg
Straight-Arm Pulldown
rest after the set: 60 a
Set 6
3 rounds
12
Valjanost
x
50
kg
Elevated Cable Rows
rest: 50 a, after the set 60 a
Set 7
2 rounds
15
Valjanost
Australian pull-ups
rest: 30 a
Set 8
4 rounds
25
Valjanost
x
50
kg
Barbell Shrug
rest: 60 a
Set 9
2 rounds
15
Valjanost
x
15
kg
Alternate Incline Dumbbell Curl
rest: 50 a, after the set 60 a
Set 10
2 rounds
9
Valjanost
x
15
kg
Hammer Curls
rest: 60 a
Set 11
4 rounds
12
Valjanost
Hyperextensions
rest: 30 a, after the set 20 a
Set 12
5 rounds
15
Valjanost
Crunches
rest: 20 a, after the set 60 a
Poslati