Training programs » качалка ++
спина
Set 1
4 rounds
max
Kesahan
Wide Grip Pull-Ups
25
Kesahan
Hyperextensions
rest: 60 s
Set 2
4 rounds
15
Kesahan
Bent Over Barbell Row
rest: 60 s
11
Kesahan
Bent Over Barbell Row
rest: 60 s
10
Kesahan
Bent Over Barbell Row
rest: 60 s
8
Kesahan
Bent Over Barbell Row
rest: 60 s
6
Kesahan
Bent Over Barbell Row
rest: 60 s
Set 3
4 rounds
15
Kesahan
Wide-Grip Lat Pulldown
rest: 60 s
12
Kesahan
Wide-Grip Lat Pulldown
rest: 60 s
10
Kesahan
Wide-Grip Lat Pulldown
rest: 60 s
8
Kesahan
Wide-Grip Lat Pulldown
rest: 60 s
6
Kesahan
Wide-Grip Lat Pulldown
rest: 60 s
Set 4
4 rounds
15
Kesahan
Seated Cable Rows
rest: 60 s
12
Kesahan
Seated Cable Rows
rest: 60 s
10
Kesahan
Seated Cable Rows
rest: 60 s
8
Kesahan
Seated Cable Rows
rest: 60 s
6
Kesahan
Seated Cable Rows
rest: 60 s
Set 5
4 rounds
20
Kesahan
Barbell Shrug
rest: 60 s
Set 6
4 rounds
20
Kesahan
Alternate Hammer Curl
rest: 60 s
Set 7
4 rounds
12
Kesahan
Barbell Curl
rest: 60 s
Set 8
4 rounds
15
Kesahan
Cable Preacher Curl
rest: 60 s
Set 9
5 rounds
10
Kesahan
Barbell Deadlift
10
Kesahan
Russian Kettlebell Swing
rest: 60 s
Set 10
4 rounds
25
Kesahan
Knee/Hip Raise On Parallel Bars
rest: 60 s
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