Latihan
работа с весом 3
Author: Александр Сербетов
Rumah
Set 1
2 rounds
8
Keabsahan
x
15
kg
Close grip pull-ups
8
Keabsahan
Close grip pull-ups
rest: 90 s, after the set 120 s
Set 2
2 rounds
8
Keabsahan
x
15
kg
Pull-up
8
Keabsahan
Pull-up
rest: 90 s, after the set 120 s
Set 3
2 rounds
8
Keabsahan
x
15
kg
Wide Grip Pull-Ups
8
Keabsahan
Wide Grip Pull-Ups
rest: 90 s, after the set 120 s
Set 4
2 rounds
8
Keabsahan
x
15
kg
Close grip chin-ups
8
Keabsahan
Close grip chin-ups
rest: 90 s, after the set 120 s
Set 5
2 rounds
8
Keabsahan
x
15
kg
Chin-Ups
8
Keabsahan
Chin-Ups
rest: 90 s, after the set 120 s
Set 6
3 rounds
15
Keabsahan
x
15
kg
Dips
15
Keabsahan
Dips
rest: 90 s, after the set 120 s
Set 7
1 round
20
Keabsahan
Diamond Push-Ups
rest: 30 s
20
Keabsahan
Parallel bar push-ups
rest: 30 s
20
Keabsahan
Reverse T-bar dips
rest: 60 s
15
Keabsahan
Diamond Push-Ups
rest: 30 s
15
Keabsahan
Parallel bar push-ups
rest: 30 s
15
Keabsahan
Reverse T-bar dips
rest: 60 s
10
Keabsahan
Diamond Push-Ups
rest: 30 s
10
Keabsahan
Parallel bar push-ups
rest: 30 s
10
Keabsahan
Reverse T-bar dips
rest after the set: 120 s
Set 8
3 rounds
max
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
max
s
L-sit on parallel bars
rest: 90 s, after the set 60 s
норм
супер
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