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Trening
Ноги - свободные веса
Author:
Valery
Тренировка ног
Početak
Set 1
2 rounds
5
Valjanost
x
50
kg
Front Squat (Clean Grip)
rest: 30 a, after the set 60 a
Set 2
1 round
10
Valjanost
x
45
kg
Front Squat (Clean Grip)
rest after the set: 60 a
Set 3
1 round
25
Valjanost
x
30
kg
Front Squat (Clean Grip)
rest after the set: 60 a
Set 4
1 round
25
Valjanost
x
25
kg
Barbell Hip Thrust
rest after the set: 60 a
Set 5
1 round
10-40
Valjanost
x
45
kg
Barbell Hip Thrust
rest after the set: 60 a
Set 6
2 rounds
5
Valjanost
x
60
kg
Barbell Hip Thrust
rest: 30 a, after the set 60 a
Set 7
2 rounds
12
Valjanost
x
16
kg
Bulgarian split squats (each leg)
rest: 120 a, after the set 60 a
Set 8
2 rounds
12
Valjanost
x
32
kg
Dumbbell Rear Lunge
rest: 120 a, after the set 60 a
Set 9
2 rounds
12
Valjanost
x
10
kg
Side Lunges (each leg)
rest: 60 a
Set 10
3 rounds
30
a
x
10
kg
Wall sits
rest: 30 a, after the set 60 a
Set 11
3 rounds
25
Valjanost
Calf raises (each leg)
rest: 30 a, after the set 60 a
Set 12
3 rounds
30
a
Hanging Leg Raise
rest: 30 a, after the set 60 a
Valery
сделал!
10-10-2019
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