Treniņš
сила
Author: Алексей Зиновьев
Pradžia
Set 1
1 round
10
Derīgums
x
50
kg
Barbell Full Squat
rest: 60 s
8
Derīgums
x
60
kg
Barbell Full Squat
rest: 60 s
5
Derīgums
x
83
kg
Barbell Full Squat
rest: 60 s
5
Derīgums
x
83
kg
Barbell Full Squat
rest: 60 s
5
Derīgums
x
83
kg
Barbell Full Squat
rest after the set: 60 s
Set 2
1 round
10
Derīgums
x
20
kg
Standing Barbell Shoulder Press
rest: 60 s
8
Derīgums
x
20
kg
Standing Barbell Shoulder Press
rest: 60 s
5
Derīgums
x
32
kg
Standing Barbell Shoulder Press
rest: 60 s
5
Derīgums
x
32
kg
Standing Barbell Shoulder Press
rest: 60 s
5
Derīgums
x
32
kg
Standing Barbell Shoulder Press
rest after the set: 60 s
Set 3
1 round
10
Derīgums
x
45
kg
Wide-Grip Lat Pulldown
rest: 60 s
6
Derīgums
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 s
6
Derīgums
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 s
6
Derīgums
x
60
kg
Wide-Grip Lat Pulldown
rest: 60 s
6
Derīgums
x
60
kg
Wide-Grip Lat Pulldown
rest after the set: 60 s
Set 4
1 round
10
Derīgums
x
40
kg
Butterfly
rest: 60 s
10
Derīgums
x
60
kg
Butterfly
rest: 60 s
10
Derīgums
x
60
kg
Butterfly
rest: 60 s
8
Derīgums
x
60
kg
Butterfly
rest: 60 s
8
Derīgums
x
60
kg
Butterfly
rest after the set: 60 s
Set 5
1 round
10
Derīgums
x
20
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 s
10
Derīgums
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 s
10
Derīgums
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 s
8
Derīgums
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest: 60 s
8
Derīgums
x
28
kg
Lying Close-Grip Barbell Triceps Extension Behind The Head
rest after the set: 60 s
Set 6
1 round
15
Derīgums
x
30
kg
Smith Machine Reverse Calf Raises
rest: 60 s
15
Derīgums
x
40
kg
Smith Machine Reverse Calf Raises
rest: 60 s
15
Derīgums
x
50
kg
Smith Machine Reverse Calf Raises
rest: 60 s
12
Derīgums
x
50
kg
Smith Machine Reverse Calf Raises
rest: 60 s
12
Derīgums
x
50
kg
Smith Machine Reverse Calf Raises
rest after the set: 60 s
Set 7
1 round
15
Derīgums
Decline Crunch
rest: 60 s
15
Derīgums
Decline Crunch
rest: 60 s
15
Derīgums
Decline Crunch
rest after the set: 60 s
Set 8
1 round
8
Derīgums
Dips
rest: 60 s
8
Derīgums
Dips
rest: 60 s
8
Derīgums
Dips
rest after the set: 60 s
Sūtīt