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Author: Медет Меркебайұлы

Если есть брусья, то вместо отжиманий от скамьи можно делать отжимания на брусьях

Pradžia
Set 1
1 round
10
Derīgums
Pull-ups
rest: 60 s
9
Derīgums
Pull-ups
rest: 60 s
8
Derīgums
Pull-ups
rest: 60 s
7
Derīgums
Pull-ups
rest: 60 s
6
Derīgums
Pull-ups
rest: 60 s
5
Derīgums
Pull-ups
rest: 60 s
5
Derīgums
Pull-ups
rest: 60 s
5
Derīgums
Pull-ups
rest after the set: 60 s
Set 2
1 round
30
Derīgums
Push-ups
rest: 60 s
29
Derīgums
Push-ups
rest: 60 s
28
Derīgums
Push-ups
rest: 60 s
27
Derīgums
Push-ups
rest: 60 s
26
Derīgums
Push-ups
rest: 60 s
25
Derīgums
Push-ups
rest: 60 s
24
Derīgums
Push-ups
rest: 60 s
23
Derīgums
Push-ups
rest: 60 s
22
Derīgums
Push-ups
rest: 60 s
21
Derīgums
Push-ups
rest: 60 s
20
Derīgums
Push-ups
rest after the set: 60 s
Set 3
1 round
10
Derīgums
Chin-Ups
rest: 60 s
9
Derīgums
Chin-Ups
rest: 60 s
8
Derīgums
Chin-Ups
rest: 60 s
7
Derīgums
Chin-Ups
rest: 60 s
6
Derīgums
Chin-Ups
rest: 60 s
5
Derīgums
Chin-Ups
rest: 60 s
5
Derīgums
Chin-Ups
rest: 60 s
5
Derīgums
Chin-Ups
rest after the set: 60 s
Set 4
1 round
20
Derīgums
Bench Dips
rest: 60 s
19
Derīgums
Bench Dips
rest: 60 s
18
Derīgums
Bench Dips
rest: 60 s
17
Derīgums
Bench Dips
rest: 60 s
16
Derīgums
Bench Dips
rest: 60 s
15
Derīgums
Bench Dips
rest: 60 s
14
Derīgums
Bench Dips
rest: 60 s
13
Derīgums
Bench Dips
rest: 60 s
12
Derīgums
Bench Dips
rest: 60 s
11
Derīgums
Bench Dips
rest: 60 s
10
Derīgums
Bench Dips
rest after the set: 60 s
Set 5
4 rounds
max
Derīgums
Reverse T-bar dips
rest: 90 s, after the set 150 s
Set 6
4 rounds
max
Derīgums
Superman Push-Up
rest: 90 s, after the set 150 s
Set 7
4 rounds
max
Derīgums
x
25
kg
Barbell Curl
rest: 60 s
max
Derīgums
x
16
kg
Dumbbell Bicep Curl
20
Derīgums
x
6
kg
Dumbbell Bicep Curl
ROAD TO DREAM!!!
Sūtīt