понедельник

Latihan

понедельник

Author: Богдан Шамота

Rumah

Set 1

1 round

5

Keabsahan

x

525

kg

Dips

rest after the set: 300 s

Set 2

5 rounds

5

Keabsahan

x

90

kg

Dips

rest: 300 s

Set 3

1 round

4

Keabsahan

x

30

kg

Chin-Ups

rest after the set: 300 s

Set 4

5 rounds

5

Keabsahan

x

52

kg

Chin-Ups

rest: 300 s

Set 5

1 round

10

Keabsahan

x

40

kg

Barbell Curl

rest after the set: 300 s

Set 6

3 rounds

3

Keabsahan

x

725

kg

Barbell Curl

rest: 300 s

Set 7

3 rounds

5

Keabsahan

x

75

kg

Drag Curl

rest: 300 s

Set 8

3 rounds

6

Keabsahan

x

55

kg

Barbell Curl

rest: 90 s, after the set 300 s

Set 9

1 round

10

Keabsahan

x

30

kg

Seated Close-Grip Concentration Barbell Curl

rest after the set: 300 s

Set 10

3 rounds

5

Keabsahan

x

50

kg

Seated Close-Grip Concentration Barbell Curl

rest: 300 s

Set 11

3 rounds

10

Keabsahan

x

40

kg

Seated Close-Grip Concentration Barbell Curl

rest: 90 s, after the set 300 s