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Penilaian
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Планш&Горизонт
спина+пресс (front lever) пн
Set 1
4 rounds
max
Keabsahan
Daya keluaran dari dua
rest: 90 s, after the set 120 s
Set 2
Drop set
max
s
Horisontal gantung depan
rest: 60 s
Set 3
4 rounds
max
Keabsahan
x
10
kg
Pull-up
rest: 60 s, after the set 90 s
Set 4
1 round
10
Keabsahan
Wide Grip Pull-Ups
10
Keabsahan
Australian pull-ups
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 120 s
10
Keabsahan
Wide Grip Pull-Ups
20
Keabsahan
Australian pull-ups
20
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 120 s
10
Keabsahan
Wide Grip Pull-Ups
10
Keabsahan
Australian pull-ups
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 120 s
10
Keabsahan
Wide Grip Pull-Ups
10
Keabsahan
Australian pull-ups
10
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest after the set: 120 s
Set 5
3 rounds
max
Keabsahan
Meningkatkan kaki datar di catok di bar (jari-jari kaki menyentuh bar).
rest: 60 s, after the set 120 s
Set 6
4 rounds
30
s
One Handed Hang
rest: 60 s
max
Keabsahan
One Arm Chin-Up
rest: 60 s, after the set 120 s
Set 7
3 rounds
max
s
Hanging Leg Raise to L-Sit
rest: 60 s, after the set 120 s
Set 8
4 rounds
max
Keabsahan
Bent Over Barbell Row
rest: 60 s, after the set 120 s
Set 9
1 round
120
s
Plank
60
s
Side plank
60
s
Plank
60
s
Side plank
60
s
Plank
rest after the set: 120 s
Set 10
5 rounds
30
Keabsahan
Hyperextensions
rest: 60 s, after the set 120 s
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