Турник и брусья

Latihan

Турник и брусья

Author: Christmas

Rumah

Set 1

1 round

30

Keabsahan

Pull-up

rest after the set: 120 s

Set 2

3 rounds

10

Keabsahan

x

10

kg

Close grip pull-ups

rest: 60 s

10

Keabsahan

x

10

kg

Pull-up

rest: 60 s

10

Keabsahan

Wide Grip Pull-Ups

rest: 60 s, after the set 120 s

Set 3

3 rounds

25

Keabsahan

Dips

rest: 60 s

60

s

Dip hold

rest: 60 s, after the set 120 s

Set 4

3 rounds

10

Keabsahan

Around The World Pull-Up

rest: 60 s

10

Keabsahan

L-sit pull ups

rest: 60 s

15

Keabsahan

Pull-up

rest: 60 s, after the set 120 s

Set 5

4 rounds

10

Keabsahan

Tuck planсhe push-ups

rest: 60 s

15

Keabsahan

x

10

kg

Dips

rest: 60 s, after the set 120 s

Set 6

3 rounds

8

Keabsahan

x

10

kg

Close grip chin-ups

rest: 60 s

8

Keabsahan

x

10

kg

Chin-Ups

rest: 60 s

8

Keabsahan

x

10

kg

Wide chin ups

rest: 60 s, after the set 120 s

Set 7

3 rounds

25

Keabsahan

Dips

rest: 60 s

25

Keabsahan

Push-up

rest: 60 s, after the set 120 s

Set 8

2 rounds

6

Keabsahan

Menarik di satu sisi (setiap kualitas pada setiap lengan)

rest: 60 s, after the set 120 s

Set 9

1 round

max

Keabsahan

Dips

rest after the set: 120 s

Set 10

1 round

max

Keabsahan

Pull-up

rest after the set: 120 s