Latihan
спина
Author: Семен Иванов
Rumah
Set 1
1 round
13
Keabsahan
Pull-up
rest: 60 s
10
Keabsahan
Pull-up
rest: 60 s
8
Keabsahan
Pull-up
rest after the set: 60 s
Set 2
1 round
9
Keabsahan
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Keabsahan
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Keabsahan
x
60
kg
Bent Over Barbell Row
rest: 60 s
9
Keabsahan
x
60
kg
Bent Over Barbell Row
rest: 60 s
20
Keabsahan
x
40
kg
Bent Over Barbell Row
rest after the set: 60 s
Set 3
2 rounds
6
Keabsahan
x
10
kg
Pull-up
rest: 70 s
8
Keabsahan
x
5
kg
Pull-up
rest: 70 s
8
Keabsahan
x
5
kg
Pull-up
rest: 70 s, after the set 60 s
Set 4
3 rounds
10
Keabsahan
x
20
kg
Dumbbell Incline Row
rest: 40 s, after the set 60 s
Set 5
1 round
12
Keabsahan
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Keabsahan
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Keabsahan
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Keabsahan
x
30
kg
Straight-Arm Pulldown
rest: 30 s
12
Keabsahan
x
30
kg
Straight-Arm Pulldown
rest: 30 s
25
Keabsahan
x
15
kg
Straight-Arm Pulldown
rest after the set: 60 s
Set 6
3 rounds
12
Keabsahan
x
50
kg
Elevated Cable Rows
rest: 50 s, after the set 60 s
Set 7
2 rounds
15
Keabsahan
Australian pull-ups
rest: 30 s
Set 8
4 rounds
25
Keabsahan
x
50
kg
Barbell Shrug
rest: 60 s
Set 9
2 rounds
15
Keabsahan
x
15
kg
Alternate Incline Dumbbell Curl
rest: 50 s, after the set 60 s
Set 10
2 rounds
9
Keabsahan
x
15
kg
Hammer Curls
rest: 60 s
Set 11
4 rounds
12
Keabsahan
Hyperextensions
rest: 30 s, after the set 20 s
Set 12
5 rounds
15
Keabsahan
Crunches
rest: 20 s, after the set 60 s
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