Latihan
STREET LIFTING 1.2
Author: Yahir Lino

LUNES

Laman
Set 1
1 round
4
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
5
Kesahan
x
5
kg
Kuasa keluaran dua
rest after the set: 180 s
Set 2
1 round
4
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
5
Kesahan
x
5
kg
Kuasa keluaran dua
rest after the set: 180 s
Set 3
1 round
4
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
5
Kesahan
x
5
kg
Kuasa keluaran dua
rest after the set: 180 s
Set 4
1 round
2
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
8
kg
Straight bar dips
rest: 20 s
10
Kesahan
x
8
kg
Tarik-up
rest after the set: 180 s
Set 5
1 round
2
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
8
kg
Straight bar dips
rest: 20 s
10
Kesahan
x
8
kg
Tarik-up
rest after the set: 180 s
Set 6
1 round
2
Kesahan
x
8
kg
Kuasa keluaran dua
rest: 20 s
10
Kesahan
x
8
kg
Straight bar dips
rest: 20 s
10
Kesahan
x
8
kg
Tarik-up
rest after the set: 180 s
Set 7
1 round
5
Kesahan
Kuasa keluaran dua
rest after the set: 180 s
Set 8
1 round
5
Kesahan
Kuasa keluaran dua
rest after the set: 180 s
Set 9
1 round
8
Kesahan
x
70
kg
Barbell Guillotine Bench Press
rest: 20 s
8
Kesahan
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 10
1 round
8
Kesahan
x
70
kg
Barbell Guillotine Bench Press
rest: 20 s
8
Kesahan
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 11
1 round
8
Kesahan
x
70
kg
Barbell Guillotine Bench Press
rest: 20 s
8
Kesahan
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 12
1 round
6
Kesahan
ICE CREAM MAKERS
rest: 20 s
6
Kesahan
Front lever raises
rest: 20 s
5
Kesahan
Dips dalam handstand menegak di dinding
rest after the set: 180 s
Set 13
1 round
6
Kesahan
ICE CREAM MAKERS
rest: 20 s
6
Kesahan
Front lever raises
rest: 20 s
5
Kesahan
Dips dalam handstand menegak di dinding
rest after the set: 180 s
Set 14
1 round
8
Kesahan
x
10
kg
Standing Front Barbell Raise Over Head
rest: 20 s
10
Kesahan
x
10
kg
RING PUSH UP
rest after the set: 180 s
Set 15
1 round
8
Kesahan
x
10
kg
Standing Front Barbell Raise Over Head
rest: 20 s
10
Kesahan
x
10
kg
RING PUSH UP
rest after the set: 180 s
Set 16
1 round
8
Kesahan
Pike push-ups
rest: 20 s
8
Kesahan
x
14
kg
Hammer Curls
rest: 20 s
8
Kesahan
x
18
kg
Triceps Pushdown - Rope Attachment
rest after the set: 180 s
Set 17
1 round
8
Kesahan
Pike push-ups
rest: 20 s
8
Kesahan
x
14
kg
Hammer Curls
rest: 20 s
8
Kesahan
x
18
kg
Triceps Pushdown - Rope Attachment
rest after the set: 180 s
Set 18
1 round
10
Kesahan
x
32
kg
Face Pull
rest: 20 s
8
Kesahan
x
25
kg
Barbell Curl
rest after the set: 180 s
Set 19
1 round
10
Kesahan
x
32
kg
Face Pull
rest: 20 s
8
Kesahan
x
25
kg
Barbell Curl
rest after the set: 180 s
Set 20
1 round
9
Kesahan
x
30
kg
One-Arm Long Bar Row
rest: 20 s
8
Kesahan
x
33
kg
EZ-Bar Skullcrusher
rest: 20 s
10
Kesahan
x
33
kg
Upright Barbell Row
rest after the set: 180 s
Set 21
1 round
9
Kesahan
x
30
kg
One-Arm Long Bar Row
rest: 20 s
8
Kesahan
x
33
kg
EZ-Bar Skullcrusher
rest: 20 s
10
Kesahan
x
33
kg
Upright Barbell Row
rest after the set: 180 s
Set 22
1 round
15
Kesahan
x
10
kg
Finger Curls
rest: 20 s
15
Kesahan
x
10
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
15
Kesahan
x
15
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 23
1 round
15
Kesahan
x
10
kg
Finger Curls
rest: 20 s
15
Kesahan
x
10
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
15
Kesahan
x
15
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 24
1 round
20
Kesahan
x
7
kg
Seated Side Lateral Raise
rest after the set: 180 s
Set 25
1 round
20
Kesahan
x
7
kg
Seated Side Lateral Raise
rest after the set: 180 s
Set 26
1 round
20
Kesahan
x
7
kg
Seated Side Lateral Raise
rest after the set: 180 s
Set 27
1 round
20
Kesahan
x
7
kg
Seated Side Lateral Raise
rest after the set: 180 s
Set 28
1 round
20
Kesahan
x
7
kg
Seated Side Lateral Raise
rest after the set: 180 s
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