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Latihan
STREET LIFTING 1.5
Author:
Yahir Lino
LUNES
Laman
Set 1
1 round
3
Kesahan
x
10
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
10
kg
Tarik-up
rest: 20 s
10
Kesahan
x
10
kg
Straight bar dips
rest after the set: 180 s
Set 2
1 round
3
Kesahan
x
10
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
10
kg
Tarik-up
rest: 20 s
10
Kesahan
x
10
kg
Straight bar dips
rest after the set: 180 s
Set 3
1 round
3
Kesahan
x
10
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
10
kg
Tarik-up
rest: 20 s
10
Kesahan
x
10
kg
Straight bar dips
rest after the set: 180 s
Set 4
1 round
7
Kesahan
x
5
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
Tarik-up
rest: 20 s
10
Kesahan
Straight bar dips
rest after the set: 180 s
Set 5
1 round
7
Kesahan
x
5
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
Tarik-up
rest: 20 s
10
Kesahan
Straight bar dips
rest after the set: 180 s
Set 6
1 round
4
Kesahan
Muscle Up (Rings)
rest: 20 s
10
Kesahan
RING PULL UP
rest: 20 s
10
Kesahan
Ring Dips
rest after the set: 180 s
Set 7
1 round
4
Kesahan
Muscle Up (Rings)
rest: 20 s
10
Kesahan
RING PULL UP
rest: 20 s
10
Kesahan
Ring Dips
rest after the set: 180 s
Set 8
1 round
4
Kesahan
Muscle Up (Rings)
rest: 20 s
10
Kesahan
RING PULL UP
rest: 20 s
10
Kesahan
Ring Dips
rest after the set: 180 s
Set 9
1 round
6
Kesahan
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 s
10
Kesahan
x
15
kg
Weighted Pull Ups
rest: 20 s
8
Kesahan
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 s
Set 10
1 round
6
Kesahan
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 s
10
Kesahan
x
15
kg
Weighted Pull Ups
rest: 20 s
8
Kesahan
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 s
Set 11
1 round
6
Kesahan
x
70
kg
Barbell Bench Press - Medium Grip
rest: 20 s
10
Kesahan
x
15
kg
Weighted Pull Ups
rest: 20 s
8
Kesahan
x
27
kg
Straight-Arm Pulldown
rest after the set: 180 s
Set 12
1 round
7
Kesahan
Handstand Push-Ups
rest: 20 s
10
Kesahan
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Kesahan
x
30
kg
Face Pull
rest after the set: 180 s
Set 13
1 round
7
Kesahan
Handstand Push-Ups
rest: 20 s
10
Kesahan
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Kesahan
x
30
kg
Face Pull
rest after the set: 180 s
Set 14
1 round
7
Kesahan
Handstand Push-Ups
rest: 20 s
10
Kesahan
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Kesahan
x
30
kg
Face Pull
rest after the set: 180 s
Set 15
1 round
8
Kesahan
x
30
kg
Barbell Shoulder Press
rest: 20 s
8
Kesahan
x
28
kg
EZ-Bar Skullcrusher
rest: 20 s
8
Kesahan
x
25
kg
Triceps Pushdown
rest after the set: 180 s
Set 16
1 round
8
Kesahan
x
30
kg
Barbell Shoulder Press
rest: 20 s
8
Kesahan
x
28
kg
EZ-Bar Skullcrusher
rest: 20 s
8
Kesahan
x
25
kg
Triceps Pushdown
rest after the set: 180 s
Set 17
1 round
8
Kesahan
x
30
kg
Barbell Shoulder Press
rest: 20 s
8
Kesahan
x
28
kg
EZ-Bar Skullcrusher
rest: 20 s
8
Kesahan
x
25
kg
Triceps Pushdown
rest after the set: 180 s
Set 18
1 round
10
Kesahan
x
12
kg
Hammer Curls
rest: 20 s
21
Kesahan
x
18
kg
Barbell Curl
rest: 20 s
max
Kesahan
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 s
Set 19
1 round
10
Kesahan
x
12
kg
Hammer Curls
rest: 20 s
21
Kesahan
x
18
kg
Barbell Curl
rest: 20 s
max
Kesahan
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 s
Set 20
1 round
10
Kesahan
x
12
kg
Hammer Curls
rest: 20 s
21
Kesahan
x
18
kg
Barbell Curl
rest: 20 s
max
Kesahan
x
5
kg
Plate Shoulder Circle Big To Small Rotation
rest after the set: 180 s
Set 21
1 round
max
Kesahan
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 22
1 round
max
Kesahan
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 23
1 round
max
Kesahan
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
18
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Kesahan
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 24
1 round
max
Kesahan
Front lever raises
rest: 20 s
10
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest after the set: 180 s
Set 25
1 round
max
Kesahan
Front lever raises
rest: 20 s
10
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest after the set: 180 s
Set 26
1 round
max
Kesahan
Front lever raises
rest: 20 s
10
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest after the set: 180 s
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