Opplæring
STREET LIFTING 1.2
Author: Yahir Lino

JUEVES

Start
Set 1
1 round
6
Gyldighet
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 2
1 round
6
Gyldighet
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 3
1 round
6
Gyldighet
x
30
kg
Weighted Pull Ups
rest after the set: 180 s
Set 4
1 round
8
Gyldighet
x
25
kg
Chin-Ups
rest after the set: 180 s
Set 5
1 round
8
Gyldighet
x
25
kg
Chin-Ups
rest after the set: 180 s
Set 6
1 round
8
Gyldighet
x
25
kg
Chin-Ups
rest after the set: 180 s
Set 7
1 round
9
Gyldighet
x
20
kg
Weighted Pull Ups
rest: 20 s
10
Gyldighet
x
10
kg
Chin-Ups
rest: 20 s
10
Gyldighet
Neutral-Grip Pull Ups
rest after the set: 180 s
Set 8
1 round
9
Gyldighet
x
20
kg
Weighted Pull Ups
rest: 20 s
10
Gyldighet
x
10
kg
Chin-Ups
rest: 20 s
10
Gyldighet
Neutral-Grip Pull Ups
rest after the set: 180 s
Set 9
1 round
9
Gyldighet
x
20
kg
Weighted Pull Ups
rest: 20 s
10
Gyldighet
x
10
kg
Chin-Ups
rest: 20 s
10
Gyldighet
Neutral-Grip Pull Ups
rest after the set: 180 s
Set 10
1 round
8
Gyldighet
ASSISTED ONE ARM PULL UP (G)
rest: 20 s
5
Gyldighet
Pull-up med en arm ( hver arm)
rest after the set: 180 s
Set 11
1 round
8
Gyldighet
ASSISTED ONE ARM PULL UP (G)
rest: 20 s
5
Gyldighet
Pull-up med en arm ( hver arm)
rest after the set: 180 s
Set 12
Drop set
9
Gyldighet
x
70
kg
Bent Over Barbell Row
rest: 20 s
9
Gyldighet
x
27
kg
Straight-Arm Pulldown
rest: 20 s
9
Gyldighet
x
35
kg
Face Pull
rest: 20 s
Set 13
Drop set
9
Gyldighet
x
70
kg
Bent Over Barbell Row
rest: 20 s
9
Gyldighet
x
27
kg
Straight-Arm Pulldown
rest: 20 s
9
Gyldighet
x
35
kg
Face Pull
rest: 20 s
Set 14
1 round
6
Gyldighet
ICE CREAM MAKERS
rest: 20 s
6
Gyldighet
Front lever raises
rest: 20 s
8
Gyldighet
x
15
kg
Alternate Hammer Curl
rest after the set: 180 s
Set 15
1 round
6
Gyldighet
ICE CREAM MAKERS
rest: 20 s
6
Gyldighet
Front lever raises
rest: 20 s
8
Gyldighet
x
15
kg
Alternate Hammer Curl
rest after the set: 180 s
Set 16
1 round
10
Gyldighet
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 s
10
Gyldighet
x
18
kg
Preacher Curl
rest: 20 s
10
Gyldighet
x
50
kg
Hyperextensions
rest after the set: 180 s
Set 17
1 round
10
Gyldighet
x
50
kg
Bent Over One-Arm Long Bar Row
rest: 20 s
10
Gyldighet
x
18
kg
Preacher Curl
rest: 20 s
10
Gyldighet
x
50
kg
Hyperextensions
rest after the set: 180 s
Set 18
1 round
15
Gyldighet
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
15
Gyldighet
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
15
Gyldighet
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 s
Set 19
1 round
15
Gyldighet
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
15
Gyldighet
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
15
Gyldighet
x
15
kg
Dumbbell Lying Supination
rest after the set: 180 s
Set 20
1 round
10
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 20 s
10
Gyldighet
Ab Roller
rest: 20 s
max
s
x
5
kg
L-sit on parallel bars
rest after the set: 180 s
Set 21
1 round
10
Gyldighet
Heve føttene flate opp mot stangen (tærne berører stangen).
rest: 20 s
10
Gyldighet
Ab Roller
rest: 20 s
max
s
x
5
kg
L-sit on parallel bars
rest after the set: 180 s
Å sende