плечи горят и предплечья и пресс

Latihan

плечи горят и предплечья и пресс

Author: Евгений З

плечи горят и предплечья и пресс

Rumah

Set 1

1 round

300

s

Warm-up

rest after the set: 180 s

Set 2

3 rounds

20

Keabsahan

x

10

kg

Dumbbell Shoulder Press

rest: 90 s, after the set 180 s

Set 3

3 rounds

20

Keabsahan

x

10

kg

Front Cable Raise

rest: 90 s, after the set 180 s

Set 4

3 rounds

10

Keabsahan

Cable Wrist Curl

rest: 90 s, after the set 180 s

Set 5

1 round

61

s

Static hold pull ups

rest: 90 s

61

s

Static hold pull ups

rest: 90 s

61

s

Static hold pull ups

rest after the set: 180 s

Set 6

3 rounds

6

Keabsahan

Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).

rest: 90 s, after the set 180 s

Set 7

3 rounds

12

Keabsahan

Crunch - Hands Overhead

rest: 90 s, after the set 180 s

Set 8

3 rounds

8

Keabsahan

Hanging oblique knee raises (each side)

rest: 90 s, after the set 180 s