Training programs » Тяга 2
Day 3
Set 1
1 round
300
s
Warm-up
Set 2
2 rounds
7
Kesahan
Dips dalam handstand menegak di dinding
rest: 60 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s, after the set 60 s
Set 3
1 round
7
Kesahan
Suspended Row
rest: 15 s
18
Kesahan
Decline Crunch
rest: 15 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s
10
Kesahan
Suspended Curl
rest after the set: 60 s
Set 4
1 round
9
Kesahan
Suspended Row
rest: 15 s
15
Kesahan
Decline Crunch
rest: 15 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s
14
Kesahan
Suspended Curl
rest after the set: 60 s
Set 5
1 round
6
Kesahan
Suspended Row
rest: 15 s
14
Kesahan
Decline Crunch
rest: 15 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s
12
Kesahan
Suspended Curl
rest after the set: 60 s
Set 6
1 round
6
Kesahan
Suspended Row
rest: 15 s
13
Kesahan
Decline Crunch
rest: 15 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s
12
Kesahan
Suspended Curl
rest after the set: 60 s
Set 7
1 round
10+
Kesahan
Suspended Row
rest: 15 s
12
Kesahan
Decline Crunch
rest: 15 s
3
Kesahan
Muscle Up (Rings)
rest: 15 s
15+
Kesahan
Suspended Curl
rest after the set: 60 s
Set 8
1 round
40
s
Calf Stretch Elbows Against Wall
rest: 5 s
40
s
Standing Biceps Stretch
rest: 5 s
40
s
Standing Biceps Stretch
rest: 5 s
40
s
Standing Lateral Stretch
rest: 5 s
40
s
Standing Lateral Stretch
rest: 5 s
40
s
Lower Back Curl
rest after the set: 60 s
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