Antrenman
гачи мучи
Author: Житомирський
Başlangıç
Set 1
1 round
10
Tekrar
Wide Grip Pull-Ups
rest: 90 s
10
Tekrar
Wide Grip Pull-Ups
rest after the set: 180 s
Set 2
1 round
15
Tekrar
x
20
kg
Barbell Deadlift
rest: 90 s
12
Tekrar
x
30
kg
Barbell Deadlift
rest: 90 s
10
Tekrar
x
40
kg
Barbell Deadlift
rest: 90 s
8
Tekrar
x
50
kg
Barbell Deadlift
rest: 90 s
6
Tekrar
x
60
kg
Barbell Deadlift
rest after the set: 180 s
Set 3
1 round
8
Tekrar
x
35
kg
Bent Over Barbell Row
rest: 90 s
8
Tekrar
x
35
kg
Bent Over Barbell Row
rest: 90 s
8
Tekrar
x
35
kg
Bent Over Barbell Row
rest: 90 s
8
Tekrar
x
35
kg
Bent Over Barbell Row
rest: 90 s
8
Tekrar
x
35
kg
Bent Over Barbell Row
rest after the set: 180 s
Set 4
1 round
12
Tekrar
x
8
kg
Hammer Curls
rest: 90 s
10
Tekrar
x
10
kg
Hammer Curls
rest: 90 s
8
Tekrar
x
12
kg
Hammer Curls
rest: 90 s
6
Tekrar
x
14
kg
Hammer Curls
rest after the set: 180 s
Set 5
1 round
12
Tekrar
x
50
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 s
10
Tekrar
x
55
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 s
8
Tekrar
x
60
kg
Wide-Grip Pulldown Behind The Neck
rest: 90 s
6
Tekrar
x
65
kg
Wide-Grip Pulldown Behind The Neck
rest after the set: 180 s
Set 6
1 round
12
Tekrar
x
25
kg
Elevated Cable Rows
rest: 90 s
10
Tekrar
x
30
kg
Elevated Cable Rows
rest: 90 s
8
Tekrar
x
35
kg
Elevated Cable Rows
rest: 90 s
6
Tekrar
x
40
kg
Elevated Cable Rows
rest after the set: 180 s
Set 7
1 round
12
Tekrar
x
15
kg
Тяга Т грифу
rest: 90 s
12
Tekrar
x
15
kg
Тяга Т грифу
rest: 90 s
12
Tekrar
x
15
kg
Тяга Т грифу
rest: 90 s
12
Tekrar
x
15
kg
Тяга Т грифу
rest after the set: 180 s
Set 8
1 round
12
Tekrar
x
16
kg
Reverse Barbell Preacher Curls
rest: 90 s
10
Tekrar
x
21
kg
Reverse Barbell Preacher Curls
rest: 90 s
8
Tekrar
x
23
kg
Reverse Barbell Preacher Curls
rest: 90 s
6
Tekrar
x
26
kg
Reverse Barbell Preacher Curls
rest after the set: 180 s
Set 9
1 round
20
Tekrar
x
24
kg
Dumbbell Shrug
rest: 90 s
20
Tekrar
x
24
kg
Dumbbell Shrug
rest: 90 s
20
Tekrar
x
24
kg
Dumbbell Shrug
rest after the set: 180 s
Set 10
1 round
8
Tekrar
x
20
kg
One-Arm Dumbbell Row
rest: 90 s
8
Tekrar
x
20
kg
One-Arm Dumbbell Row
rest: 90 s
8
Tekrar
x
20
kg
One-Arm Dumbbell Row
rest: 90 s
8
Tekrar
x
20
kg
One-Arm Dumbbell Row
rest after the set: 180 s
Set 11
1 round
max
Tekrar
x
15
kg
Молоток на нижньому блоці з мотузковою ручкою
rest after the set: 180 s
Göndermek