качалка ++: спина

Training programs » качалка ++

спина

Set 1

4 rounds

max

Keabsahan

Wide Grip Pull-Ups

25

Keabsahan

Hyperextensions

rest: 60 s

Set 2

4 rounds

15

Keabsahan

Bent Over Barbell Row

rest: 60 s

11

Keabsahan

Bent Over Barbell Row

rest: 60 s

10

Keabsahan

Bent Over Barbell Row

rest: 60 s

8

Keabsahan

Bent Over Barbell Row

rest: 60 s

6

Keabsahan

Bent Over Barbell Row

rest: 60 s

Set 3

4 rounds

15

Keabsahan

Wide-Grip Lat Pulldown

rest: 60 s

12

Keabsahan

Wide-Grip Lat Pulldown

rest: 60 s

10

Keabsahan

Wide-Grip Lat Pulldown

rest: 60 s

8

Keabsahan

Wide-Grip Lat Pulldown

rest: 60 s

6

Keabsahan

Wide-Grip Lat Pulldown

rest: 60 s

Set 4

4 rounds

15

Keabsahan

Seated Cable Rows

rest: 60 s

12

Keabsahan

Seated Cable Rows

rest: 60 s

10

Keabsahan

Seated Cable Rows

rest: 60 s

8

Keabsahan

Seated Cable Rows

rest: 60 s

6

Keabsahan

Seated Cable Rows

rest: 60 s

Set 5

4 rounds

20

Keabsahan

Barbell Shrug

rest: 60 s

Set 6

4 rounds

20

Keabsahan

Alternate Hammer Curl

rest: 60 s

Set 7

4 rounds

12

Keabsahan

Barbell Curl

rest: 60 s

Set 8

4 rounds

15

Keabsahan

Cable Preacher Curl

rest: 60 s

Set 9

5 rounds

10

Keabsahan

Barbell Deadlift

10

Keabsahan

Russian Kettlebell Swing

rest: 60 s

Set 10

4 rounds

25

Keabsahan

Knee/Hip Raise On Parallel Bars

rest: 60 s