Latihan
КАЛИСТЕНИКА 1 ДЕНЬ
Author: Dmitry
Laman
Set 1
1 round
30
Kesahan
Squats
rest: 60 s
25
Kesahan
Squats
rest: 60 s
20
Kesahan
Squats
rest after the set: 60 s
Set 2
1 round
15
Kesahan
Tekan tubi
rest: 60 s
5
Kesahan
Tarik-up
rest: 60 s
9
Kesahan
Dips - Chest Version
rest: 60 s
5
Kesahan
Chin-Ups
rest after the set: 60 s
Set 3
1 round
12
Kesahan
Tekan tubi
rest: 60 s
3
Kesahan
Tarik-up
rest: 60 s
5
Kesahan
Dips - Chest Version
rest: 60 s
4
Kesahan
Chin-Ups
rest after the set: 60 s
Set 4
1 round
12
Kesahan
Tekan tubi
rest: 60 s
4
Kesahan
Tarik-up
rest: 60 s
5
Kesahan
Dips - Chest Version
rest: 60 s
3
Kesahan
Chin-Ups
rest after the set: 60 s
Set 5
1 round
10
Kesahan
Tekan tubi
rest: 30 s
3
Kesahan
Tarik-up
rest: 30 s
5
Kesahan
Dips - Chest Version
rest: 30 s
4
Kesahan
Chin-Ups
rest after the set: 60 s
Set 6
1 round
10
Kesahan
Tekan tubi
rest: 30 s
1
Kesahan
Tarik-up
rest: 30 s
3
Kesahan
Dips - Chest Version
rest: 30 s
4
Kesahan
Chin-Ups
rest after the set: 60 s
Set 7
1 round
20
Kesahan
Hyperextensions
rest: 30 s
16
Kesahan
Hyperextensions
rest: 30 s
16
Kesahan
Hyperextensions
rest after the set: 60 s
Set 8
1 round
8
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 30 s
5
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 30 s
3
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest after the set: 60 s
Set 9
1 round
28
Kesahan
x
20
kg
Seated Calf Raise
rest after the set: 60 s
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