Mokymai
Ноги - Плечи (С)
Author: Сергей Сссс
Pagrindinis
Set 1
1 round
180
ai
Warm-up
rest: 90 ai
360
ai
Running, Treadmill
rest: 120 ai
12
Teisėtumas
x
42
kg
Barbell Squat
rest: 90 ai
12
Teisėtumas
x
42
kg
Barbell Squat
rest: 90 ai
10
Teisėtumas
x
42
kg
Barbell Squat
rest: 90 ai
10
Teisėtumas
x
42
kg
Barbell Squat
rest: 90 ai
10
Teisėtumas
x
42
kg
Barbell Squat
rest after the set: 180 ai
Set 2
1 round
15
Teisėtumas
x
20
kg
Leg Extensions
rest: 90 ai
12
Teisėtumas
x
25
kg
Leg Extensions
rest: 90 ai
13
Teisėtumas
x
25
kg
Leg Extensions
rest: 90 ai
13
Teisėtumas
x
25
kg
Leg Extensions
rest after the set: 180 ai
Set 3
1 round
16
Teisėtumas
x
25
kg
Lying Leg Curls
rest: 90 ai
12
Teisėtumas
x
25
kg
Lying Leg Curls
rest: 90 ai
12
Teisėtumas
x
25
kg
Lying Leg Curls
rest: 90 ai
12
Teisėtumas
x
25
kg
Lying Leg Curls
rest after the set: 180 ai
Set 4
1 round
13
Teisėtumas
x
11
kg
Dumbbell Lunges
rest: 90 ai
12
Teisėtumas
x
11
kg
Dumbbell Lunges
rest: 90 ai
12
Teisėtumas
x
11
kg
Dumbbell Lunges
rest after the set: 180 ai
Set 5
1 round
16
Teisėtumas
Oblique Crunches
rest: 90 ai
16
Teisėtumas
Oblique Crunches
rest: 90 ai
360
ai
Running, Treadmill
rest after the set: 180 ai
Set 6
1 round
18
Teisėtumas
x
22
kg
Seated Barbell Military Press
rest: 90 ai
13
Teisėtumas
x
27
kg
Seated Barbell Military Press
rest: 90 ai
12
Teisėtumas
x
27
kg
Seated Barbell Military Press
rest: 90 ai
11
Teisėtumas
x
27
kg
Seated Barbell Military Press
rest after the set: 180 ai
Set 7
1 round
10
Teisėtumas
x
8
kg
Power Partials
rest: 90 ai
10
Teisėtumas
x
8
kg
Power Partials
rest: 90 ai
10
Teisėtumas
x
8
kg
Power Partials
rest after the set: 180 ai
Set 8
1 round
12
Teisėtumas
x
20
kg
Upright Cable Row
rest: 90 ai
12
Teisėtumas
x
25
kg
Upright Cable Row
rest: 90 ai
12
Teisėtumas
x
25
kg
Upright Cable Row
rest after the set: 180 ai
Set 9
1 round
12
Teisėtumas
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 ai
12
Teisėtumas
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 ai
12
Teisėtumas
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 ai
17
Teisėtumas
Lying down leg raises
rest: 90 ai
15
Teisėtumas
Lying down leg raises
rest: 90 ai
360
ai
Running, Treadmill
rest after the set: 180 ai
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