вторник

Latihan

вторник

Author: Oleksandr Iakymov

ЗАДНИЕ ПЛЕЧИ +
ТРАПЕЦИЯ + БИЦЕПС

Rumah

Set 1

1 round

12

Keabsahan

x

65

kg

Wide-Grip Lat Pulldown

rest: 120 s

12

Keabsahan

x

65

kg

Wide-Grip Lat Pulldown

rest: 120 s

12

Keabsahan

x

65

kg

Wide-Grip Lat Pulldown

rest: 120 s

12

Keabsahan

x

65

kg

Wide-Grip Lat Pulldown

rest after the set: 120 s

Set 2

1 round

12

Keabsahan

x

65

kg

Seated Cable Rows

rest: 120 s

12

Keabsahan

x

65

kg

Seated Cable Rows

rest: 120 s

12

Keabsahan

x

65

kg

Seated Cable Rows

rest after the set: 120 s

Set 3

1 round

12

Keabsahan

x

65

kg

Leverage Iso Row

rest: 120 s

12

Keabsahan

x

65

kg

Leverage Iso Row

rest: 120 s

12

Keabsahan

x

65

kg

Leverage Iso Row

rest after the set: 120 s

Set 4

1 round

12

Keabsahan

x

60

kg

ISO-Lateral High Row

rest: 120 s

12

Keabsahan

x

60

kg

ISO-Lateral High Row

rest: 120 s

12

Keabsahan

x

60

kg

ISO-Lateral High Row

rest after the set: 120 s

Set 5

1 round

12

Keabsahan

x

20

kg

Hyperextensions

rest: 120 s

12

Keabsahan

x

20

kg

Hyperextensions

rest: 120 s

12

Keabsahan

x

20

kg

Hyperextensions

rest after the set: 120 s

Set 6

1 round

12

Keabsahan

x

65

kg

Reverse Machine Flyes

rest: 120 s

12

Keabsahan

x

65

kg

Reverse Machine Flyes

rest: 120 s

12

Keabsahan

x

65

kg

Reverse Machine Flyes

rest after the set: 120 s

Set 7

1 round

12

Keabsahan

x

30

kg

Leverage Shrug

rest: 120 s

12

Keabsahan

x

30

kg

Leverage Shrug

rest: 120 s

12

Keabsahan

x

30

kg

Leverage Shrug

rest after the set: 120 s

Set 8

1 round

12

Keabsahan

x

35

kg

Cable Preacher Curl

rest: 120 s

12

Keabsahan

x

35

kg

Cable Preacher Curl

rest: 120 s

12

Keabsahan

x

35

kg

Cable Preacher Curl

rest after the set: 120 s

Set 9

1 round

12

Keabsahan

x

40

kg

Cable Curl

rest: 120 s

12

Keabsahan

x

40

kg

Cable Curl

rest: 120 s

12

Keabsahan

x

40

kg

Cable Curl

rest after the set: 120 s