Treniņš
Ноги - свободные веса
Author: Valery

Тренировка ног

Pradžia
Set 1
2 rounds
5
Derīgums
x
50
kg
Front Squat (Clean Grip)
rest: 30 s, after the set 60 s
Set 2
1 round
10
Derīgums
x
45
kg
Front Squat (Clean Grip)
rest after the set: 60 s
Set 3
1 round
25
Derīgums
x
30
kg
Front Squat (Clean Grip)
rest after the set: 60 s
Set 4
1 round
25
Derīgums
x
25
kg
Barbell Hip Thrust
rest after the set: 60 s
Set 5
1 round
10-40
Derīgums
x
45
kg
Barbell Hip Thrust
rest after the set: 60 s
Set 6
2 rounds
5
Derīgums
x
60
kg
Barbell Hip Thrust
rest: 30 s, after the set 60 s
Set 7
2 rounds
12
Derīgums
x
16
kg
Bulgarian split squats (each leg)
rest: 120 s, after the set 60 s
Set 8
2 rounds
12
Derīgums
x
32
kg
Dumbbell Rear Lunge
rest: 120 s, after the set 60 s
Set 9
2 rounds
12
Derīgums
x
10
kg
Side Lunges (each leg)
rest: 60 s
Set 10
3 rounds
30
s
x
10
kg
Wall sits
rest: 30 s, after the set 60 s
Set 11
3 rounds
25
Derīgums
Calf raises (each leg)
rest: 30 s, after the set 60 s
Set 12
3 rounds
30
s
Hanging Leg Raise
rest: 30 s, after the set 60 s
сделал!
Sūtīt