Antrenman
В ПОЛСИЛЫ Спина + Бицепс
Author: Евгений З

Тренировка для восстановления силовых после перерыва

Başlangıç
Set 1
1 round
60
s
Warm-up
rest: 90 s
61
s
Mountain Climbers
rest after the set: 180 s
Set 2
1 round
5
Tekrar
Wide Grip Pull-Ups
rest: 90 s
6
Tekrar
Wide Grip Pull-Ups
rest: 90 s
8
Tekrar
Wide Grip Pull-Ups
rest: 90 s
8
Tekrar
Wide Grip Pull-Ups
rest: 90 s
9
Tekrar
Wide Grip Pull-Ups
rest after the set: 180 s
Set 3
1 round
8
Tekrar
Chin-Ups
rest: 90 s
8
Tekrar
Chin-Ups
rest: 90 s
8
Tekrar
Chin-Ups
rest after the set: 180 s
Set 4
2 rounds
12
Tekrar
Seated Cable Rows
rest: 90 s
12
Tekrar
Seated Cable Rows
rest: 90 s
12
Tekrar
Seated Cable Rows
rest: 90 s, after the set 180 s
Set 5
1 round
10
Tekrar
x
10
kg
Dumbbell Shrug
rest: 90 s
10
Tekrar
x
10
kg
Dumbbell Shrug
rest: 90 s
10
Tekrar
x
10
kg
Dumbbell Shrug
rest: 90 s
10
Tekrar
x
10
kg
Dumbbell Shrug
rest after the set: 180 s
Set 6
1 round
12
Tekrar
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 s
12
Tekrar
x
12
kg
Dumbbell Bicep Curl
rest: 90 s
10
Tekrar
x
10
kg
Concentration Curls
rest after the set: 180 s
Göndermek