Antrenman
Тяни толкай (грудь спина)
Author: Aleks Bond
Başlangıç
Set 1
3 rounds
8
Tekrar
x
35
kg
Leverage Decline Chest Press
rest: 40 s
12
Tekrar
x
84
kg
Wide-Grip Lat Pulldown
rest: 120 s, after the set 180 s
Set 2
4 rounds
8
Tekrar
x
40
kg
Incline Barbell Triceps Extension
rest: 40 s
8
Tekrar
x
45
kg
Barbell Curl
rest: 120 s, after the set 180 s
Set 3
3 rounds
8
Tekrar
x
60
kg
Smith Machine Incline Bench Press
rest: 40 s
10
Tekrar
x
77
kg
Elevated Cable Rows
rest: 120 s, after the set 180 s
Set 4
3 rounds
15
Tekrar
x
70
kg
Smith Machine Behind the Back Shrug
rest: 100 s, after the set 120 s
Set 5
1 round
max
Tekrar
Pull-up
rest: 120 s
max
Tekrar
Dips
rest after the set: 120 s
Set 6
3 rounds
20
Tekrar
3/4 Sit-Up
rest: 60 s, after the set 120 s
Göndermek