Antrenman
работа с весом 3
Author: Александр Сербетов
Başlangıç
Set 1
2 rounds
8
Tekrar
x
15
kg
Close grip pull-ups
8
Tekrar
Close grip pull-ups
rest: 90 s, after the set 120 s
Set 2
2 rounds
8
Tekrar
x
15
kg
Pull-up
8
Tekrar
Pull-up
rest: 90 s, after the set 120 s
Set 3
2 rounds
8
Tekrar
x
15
kg
Wide Grip Pull-Ups
8
Tekrar
Wide Grip Pull-Ups
rest: 90 s, after the set 120 s
Set 4
2 rounds
8
Tekrar
x
15
kg
Close grip chin-ups
8
Tekrar
Close grip chin-ups
rest: 90 s, after the set 120 s
Set 5
2 rounds
8
Tekrar
x
15
kg
Chin-Ups
8
Tekrar
Chin-Ups
rest: 90 s, after the set 120 s
Set 6
3 rounds
15
Tekrar
x
15
kg
Dips
15
Tekrar
Dips
rest: 90 s, after the set 120 s
Set 7
1 round
20
Tekrar
Diamond Push-Ups
rest: 30 s
20
Tekrar
Parallel bar push-ups
rest: 30 s
20
Tekrar
Reverse T-bar dips
rest: 60 s
15
Tekrar
Diamond Push-Ups
rest: 30 s
15
Tekrar
Parallel bar push-ups
rest: 30 s
15
Tekrar
Reverse T-bar dips
rest: 60 s
10
Tekrar
Diamond Push-Ups
rest: 30 s
10
Tekrar
Parallel bar push-ups
rest: 30 s
10
Tekrar
Reverse T-bar dips
rest after the set: 120 s
Set 8
3 rounds
max
Tekrar
Çubuğunda mengene düz ayak Raising (ayak çubuğuna dokunun).
max
s
L-sit on parallel bars
rest: 90 s, after the set 60 s
норм
супер
Göndermek