Workouts
Циці
Author: No Mad
Start
Set 1
1 round
12
rep
x
40
kg
Barbell Bench Press - Medium Grip
rest: 90 sеc
10
rep
x
50
kg
Barbell Bench Press - Medium Grip
rest: 90 sеc
8
rep
x
60
kg
Barbell Bench Press - Medium Grip
rest: 90 sеc
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest: 90 sеc
6
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest: 90 sеc
max
rep
x
70
kg
Barbell Bench Press - Medium Grip
rest after the set: 120 sеc
Set 2
1 round
12
rep
x
20
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
10
rep
x
30
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
8
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
8
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 sеc
max
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 120 sеc
Set 3
1 round
12
rep
x
30
kg
Decline Smith Press
rest: 90 sеc
10
rep
x
30
kg
Decline Smith Press
rest: 90 sеc
8
rep
x
40
kg
Decline Smith Press
rest: 90 sеc
6
rep
x
40
kg
Decline Smith Press
rest: 90 sеc
max
rep
x
40
kg
Decline Smith Press
rest after the set: 120 sеc
Set 4
1 round
12
rep
x
12
kg
Dumbbell Bench Press
rest: 90 sеc
10
rep
x
16
kg
Dumbbell Bench Press
rest: 90 sеc
8
rep
x
20
kg
Dumbbell Bench Press
rest: 90 sеc
8
rep
x
20
kg
Dumbbell Bench Press
rest: 90 sеc
max
rep
x
24
kg
Dumbbell Bench Press
rest after the set: 120 sеc
Set 5
1 round
12
rep
x
3
kg
Розведення гантелей лежачи
rest: 90 sеc
12
rep
x
12
kg
Розведення гантелей лежачи
rest: 90 sеc
10
rep
x
16
kg
Розведення гантелей лежачи
rest: 90 sеc
8
rep
x
16
kg
Розведення гантелей лежачи
rest: 90 sеc
max
rep
x
20
kg
Розведення гантелей лежачи
rest after the set: 120 sеc
Set 6
1 round
12
rep
x
12
kg
Bent-Arm Dumbbell Pullover
rest: 90 sеc
10
rep
x
16
kg
Bent-Arm Dumbbell Pullover
rest: 90 sеc
8
rep
x
20
kg
Bent-Arm Dumbbell Pullover
rest: 90 sеc
6
rep
x
24
kg
Bent-Arm Dumbbell Pullover
rest: 90 sеc
max
rep
x
24
kg
Bent-Arm Dumbbell Pullover
rest after the set: 120 sеc
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