Antrenman
STREET LIFTING 1.5
Author: Yahir Lino

JUEVES

Başlangıç
Set 1
1 round
3
Tekrar
x
35
kg
Weighted Pull Ups
rest after the set: 180 s
Set 2
1 round
3
Tekrar
x
35
kg
Weighted Pull Ups
rest after the set: 180 s
Set 3
1 round
3
Tekrar
x
35
kg
Weighted Pull Ups
rest after the set: 180 s
Set 4
1 round
3
Tekrar
x
35
kg
Weighted Pull Ups
rest after the set: 180 s
Set 5
1 round
3
Tekrar
x
35
kg
Weighted Pull Ups
rest after the set: 180 s
Set 6
1 round
10
Tekrar
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 7
1 round
9
Tekrar
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 8
1 round
9
Tekrar
x
25
kg
Weighted Pull Ups
rest after the set: 180 s
Set 9
1 round
9
Tekrar
x
25
kg
Chin-Ups
rest: 20 s
12
Tekrar
x
70
kg
Bent Over Barbell Row
rest after the set: 180 s
Set 10
1 round
9
Tekrar
x
25
kg
Chin-Ups
rest: 20 s
12
Tekrar
x
70
kg
Bent Over Barbell Row
rest after the set: 180 s
Set 11
1 round
8
Tekrar
x
25
kg
Chin-Ups
rest: 20 s
11
Tekrar
x
70
kg
Bent Over Barbell Row
rest after the set: 180 s
Set 12
1 round
10+
s
Yatay asılı ön
rest: 20 s
12+
s
ASSISTED BAND FRONT LEVER (P)
rest: 20 s
11+
s
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 s
Set 13
1 round
6+
s
Yatay asılı ön
rest: 20 s
4+
s
ASSISTED BAND FRONT LEVER (P)
rest: 20 s
3+
s
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 s
Set 14
1 round
11+
s
Yatay asılı ön
rest: 20 s
9+
s
ASSISTED BAND FRONT LEVER (P)
rest: 20 s
12+
s
ASSISTED BAND FRONT LEVER (G)
rest after the set: 180 s
Set 15
1 round
9
Tekrar
x
30
kg
Straight-Arm Pulldown
rest: 20 s
15
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 16
1 round
10
Tekrar
x
30
kg
Straight-Arm Pulldown
rest: 20 s
15
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 17
1 round
10
Tekrar
x
30
kg
Straight-Arm Pulldown
rest: 20 s
15
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 18
1 round
13
Tekrar
x
12
kg
Hammer Curls
rest: 20 s
10
Tekrar
x
18
kg
Preacher Curl
rest: 20 s
21
Tekrar
x
18
kg
Barbell Curl
rest after the set: 180 s
Set 19
1 round
12
Tekrar
x
12
kg
Hammer Curls
rest: 20 s
10
Tekrar
x
18
kg
Preacher Curl
rest: 20 s
21
Tekrar
x
18
kg
Barbell Curl
rest after the set: 180 s
Set 20
1 round
11
Tekrar
x
12
kg
Hammer Curls
rest: 20 s
9
Tekrar
x
18
kg
Preacher Curl
rest: 20 s
21
Tekrar
x
18
kg
Barbell Curl
rest after the set: 180 s
Set 21
1 round
10
Tekrar
x
12
kg
Hammer Curls
rest: 20 s
7
Tekrar
x
18
kg
Preacher Curl
rest: 20 s
21
Tekrar
x
18
kg
Barbell Curl
rest after the set: 180 s
Set 22
1 round
20+
Tekrar
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
20+
Tekrar
x
18
kg
Cable Wrist Curl
rest: 20 s
20+
Tekrar
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 23
1 round
20+
Tekrar
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
20+
Tekrar
x
10
kg
Cable Wrist Curl
rest: 20 s
25+
Tekrar
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 24
1 round
20+
Tekrar
x
18
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
20+
Tekrar
x
18
kg
Cable Wrist Curl
rest: 20 s
25+
Tekrar
x
10
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 25
1 round
5
Tekrar
L-sit leg raises
rest: 20 s
10
Tekrar
Çubuğunda mengene düz ayak Raising (ayak çubuğuna dokunun).
rest: 20 s
5
Tekrar
VISCTORIAN TUCKED REISES
rest after the set: 180 s
Set 26
1 round
5
Tekrar
L-sit leg raises
rest: 20 s
10
Tekrar
Çubuğunda mengene düz ayak Raising (ayak çubuğuna dokunun).
rest: 20 s
5
Tekrar
VISCTORIAN TUCKED REISES
rest after the set: 180 s
Set 27
1 round
5
Tekrar
L-sit leg raises
rest: 20 s
10
Tekrar
Çubuğunda mengene düz ayak Raising (ayak çubuğuna dokunun).
rest: 20 s
5
Tekrar
VISCTORIAN TUCKED REISES
rest after the set: 180 s
Göndermek