Workouts
STREET LIFTING 1.2
Author: Yahir Lino

LUNES

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