Latihan
STREET LIFTING 1.2
Author: Yahir Lino

SABADO

Laman
Set 1
1 round
10
Kesahan
x
105
kg
Barbell Squat
rest after the set: 180 s
Set 2
1 round
10
Kesahan
x
105
kg
Barbell Squat
rest after the set: 180 s
Set 3
1 round
10
Kesahan
x
105
kg
Barbell Squat
rest after the set: 180 s
Set 4
1 round
8
Kesahan
x
80
kg
Front Squat (Clean Grip)
rest: 20 s
7
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 5
1 round
8
Kesahan
x
80
kg
Front Squat (Clean Grip)
rest: 20 s
7
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 6
1 round
8
Kesahan
x
60
kg
Bulgarian split squats (each leg)
rest: 20 s
6
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 7
1 round
8
Kesahan
x
60
kg
Bulgarian split squats (each leg)
rest: 20 s
6
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 8
1 round
8
Kesahan
x
60
kg
Bulgarian split squats (each leg)
rest: 20 s
6
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 9
1 round
10
Kesahan
x
100
kg
Barbell Glute Bridge
rest: 20 s
15
Kesahan
x
40
kg
Hyperextensions
rest: 20 s
5
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 10
1 round
10
Kesahan
x
100
kg
Barbell Glute Bridge
rest: 20 s
15
Kesahan
x
40
kg
Hyperextensions
rest: 20 s
5
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 11
1 round
10
Kesahan
x
100
kg
Barbell Glute Bridge
rest: 20 s
15
Kesahan
x
40
kg
Hyperextensions
rest: 20 s
5
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 12
1 round
10
Kesahan
x
60
kg
Romanian Deadlift
rest: 20 s
6
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 13
1 round
10
Kesahan
x
60
kg
Romanian Deadlift
rest: 20 s
6
Kesahan
Floor Glute-Ham Raise
rest after the set: 180 s
Set 14
1 round
10
Kesahan
x
60
kg
Calf raises (each leg)
rest: 20 s
10
Kesahan
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 s
Set 15
1 round
10
Kesahan
x
60
kg
Calf raises (each leg)
rest: 20 s
10
Kesahan
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 s
Set 16
1 round
10
Kesahan
x
60
kg
Calf raises (each leg)
rest: 20 s
10
Kesahan
x
50
kg
Barbell Seated Calf Raise
rest after the set: 180 s
Set 17
1 round
5
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 20 s
10
Kesahan
x
5
kg
Hanging knee raises
rest: 20 s
60
s
x
10
kg
Hold raised legs and body
rest after the set: 180 s
Set 18
1 round
5
Kesahan
Meningkatkan kaki rata dalam ragum pada bar (jari kaki menyentuh bar).
rest: 20 s
10
Kesahan
x
5
kg
Hanging knee raises
rest: 20 s
60
s
x
10
kg
Hold raised legs and body
rest after the set: 180 s
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