Antrenman
STREET LIFTING 1
Author: Yahir Lino

LUNES

Başlangıç
Set 1
1 round
7
Tekrar
x
7
kg
iki çıkış gücü
rest after the set: 180 s
Set 2
1 round
7
Tekrar
x
7
kg
iki çıkış gücü
rest after the set: 180 s
Set 3
1 round
7
Tekrar
x
7
kg
iki çıkış gücü
rest after the set: 180 s
Set 4
1 round
5
Tekrar
x
5
kg
iki çıkış gücü
rest: 20 s
20
Tekrar
Pull-up
rest: 20 s
20
Tekrar
Straight bar dips
rest after the set: 180 s
Set 5
1 round
5
Tekrar
x
5
kg
iki çıkış gücü
rest: 20 s
20
Tekrar
Pull-up
rest: 20 s
20
Tekrar
Straight bar dips
rest after the set: 180 s
Set 6
1 round
5
Tekrar
x
5
kg
iki çıkış gücü
rest: 20 s
20
Tekrar
Pull-up
rest: 20 s
20
Tekrar
Straight bar dips
rest after the set: 180 s
Set 7
1 round
max
Tekrar
iki çıkış gücü
rest: 20 s
10
Tekrar
Pull-up
rest: 20 s
10
Tekrar
Straight bar dips
rest after the set: 180 s
Set 8
1 round
max
Tekrar
iki çıkış gücü
rest: 20 s
10
Tekrar
Pull-up
rest: 20 s
10
Tekrar
Straight bar dips
rest after the set: 180 s
Set 9
1 round
7
Tekrar
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Tekrar
x
25
kg
Pull-up
rest after the set: 180 s
Set 10
1 round
7
Tekrar
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Tekrar
x
25
kg
Pull-up
rest after the set: 180 s
Set 11
1 round
7
Tekrar
x
75
kg
Barbell Bench Press - Medium Grip
rest: 20 s
8
Tekrar
x
25
kg
Pull-up
rest after the set: 180 s
Set 12
1 round
max
Tekrar
ICE CREAM MAKERS
rest: 20 s
8
Tekrar
Tucked front lever pull ups
rest: 20 s
max
Tekrar
Pseudo push ups
rest after the set: 180 s
Set 13
1 round
max
Tekrar
ICE CREAM MAKERS
rest: 20 s
8
Tekrar
Tucked front lever pull ups
rest: 20 s
max
Tekrar
Pseudo push ups
rest after the set: 180 s
Set 14
1 round
max
Tekrar
ICE CREAM MAKERS
rest: 20 s
8
Tekrar
Tucked front lever pull ups
rest: 20 s
max
Tekrar
Pseudo push ups
rest after the set: 180 s
Set 15
1 round
max
Tekrar
Handstand Push-Ups
rest: 20 s
15
Tekrar
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Tekrar
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 16
1 round
max
Tekrar
Handstand Push-Ups
rest: 20 s
15
Tekrar
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Tekrar
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 17
1 round
max
Tekrar
Handstand Push-Ups
rest: 20 s
15
Tekrar
x
10
kg
One-Arm Side Laterals
rest: 20 s
8
Tekrar
x
30
kg
EZ-Bar Skullcrusher
rest: 20 s
max
Tekrar
x
30
kg
Face Pull
rest after the set: 180 s
Set 18
1 round
8
Tekrar
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Tekrar
x
10
kg
Hammer Curls
rest: 20 s
8
Tekrar
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 19
1 round
8
Tekrar
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Tekrar
x
10
kg
Hammer Curls
rest: 20 s
8
Tekrar
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 20
1 round
8
Tekrar
x
30
kg
Reverse Grip Triceps Pushdown
rest: 20 s
15
Tekrar
x
10
kg
Hammer Curls
rest: 20 s
8
Tekrar
x
23
kg
Barbell Curl
rest after the set: 180 s
Set 21
1 round
max
Tekrar
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 22
1 round
max
Tekrar
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Set 23
1 round
max
Tekrar
x
20
kg
Palms-Down Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
20
kg
Palms-Up Barbell Wrist Curl Over A Bench
rest: 20 s
max
Tekrar
x
12
kg
Dumbbell Lying Pronation
rest after the set: 180 s
Göndermek