Opplæring
база на массу рук
Author: Александр Сербетов
Rate: 5.0star
Start
Set 1
1 round
20
Gyldighet
Pull-ups
rest after the set: 60 s
Set 2
4 rounds
10
Gyldighet
подтягивания обратным хватом за голову
20
Gyldighet
Bench dips
rest: 60 s, after the set 90 s
Set 3
4 rounds
10
Gyldighet
Pull-ups
10
Gyldighet
Reverse T-bar dips
rest: 60 s, after the set 90 s
Set 4
3 rounds
20
Gyldighet
Dips
20
Gyldighet
Armhevinger
rest: 60 s, after the set 90 s
Set 5
4 rounds
10
Gyldighet
Diamond Push-Ups
10
Gyldighet
Neutral-Grip Pull Ups
15
Gyldighet
Close grip Australian chin-ups
rest: 60 s, after the set 90 s
Set 6
1 round
10
Gyldighet
Pull-ups
rest: 30 s
9
Gyldighet
Pull-ups
rest: 30 s
8
Gyldighet
Pull-ups
rest: 30 s
7
Gyldighet
Pull-ups
rest: 30 s
6
Gyldighet
Pull-ups
rest: 30 s
5
Gyldighet
Pull-ups
rest: 30 s
5
Gyldighet
Pull-ups
rest: 30 s
5
Gyldighet
Pull-ups
rest: 30 s
5
Gyldighet
Pull-ups
rest: 30 s
5
Gyldighet
Pull-ups
rest after the set: 60 s
хорошая программа,отлично забивает руки.отдых между упражнениями каждый выбирает себе сам ,в зависимости от своей подготовки.
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