Antrenman
Ноги - Плечи (С)
Author: Сергей Сссс
Başlangıç
Set 1
1 round
180
s
Warm-up
rest: 90 s
360
s
Running, Treadmill
rest: 120 s
12
Tekrar
x
42
kg
Barbell Squat
rest: 90 s
12
Tekrar
x
42
kg
Barbell Squat
rest: 90 s
10
Tekrar
x
42
kg
Barbell Squat
rest: 90 s
10
Tekrar
x
42
kg
Barbell Squat
rest: 90 s
10
Tekrar
x
42
kg
Barbell Squat
rest after the set: 180 s
Set 2
1 round
15
Tekrar
x
20
kg
Leg Extensions
rest: 90 s
12
Tekrar
x
25
kg
Leg Extensions
rest: 90 s
13
Tekrar
x
25
kg
Leg Extensions
rest: 90 s
13
Tekrar
x
25
kg
Leg Extensions
rest after the set: 180 s
Set 3
1 round
16
Tekrar
x
25
kg
Lying Leg Curls
rest: 90 s
12
Tekrar
x
25
kg
Lying Leg Curls
rest: 90 s
12
Tekrar
x
25
kg
Lying Leg Curls
rest: 90 s
12
Tekrar
x
25
kg
Lying Leg Curls
rest after the set: 180 s
Set 4
1 round
13
Tekrar
x
11
kg
Dumbbell Lunges
rest: 90 s
12
Tekrar
x
11
kg
Dumbbell Lunges
rest: 90 s
12
Tekrar
x
11
kg
Dumbbell Lunges
rest after the set: 180 s
Set 5
1 round
16
Tekrar
Oblique Crunches
rest: 90 s
16
Tekrar
Oblique Crunches
rest: 90 s
360
s
Running, Treadmill
rest after the set: 180 s
Set 6
1 round
18
Tekrar
x
22
kg
Seated Barbell Military Press
rest: 90 s
13
Tekrar
x
27
kg
Seated Barbell Military Press
rest: 90 s
12
Tekrar
x
27
kg
Seated Barbell Military Press
rest: 90 s
11
Tekrar
x
27
kg
Seated Barbell Military Press
rest after the set: 180 s
Set 7
1 round
10
Tekrar
x
8
kg
Power Partials
rest: 90 s
10
Tekrar
x
8
kg
Power Partials
rest: 90 s
10
Tekrar
x
8
kg
Power Partials
rest after the set: 180 s
Set 8
1 round
12
Tekrar
x
20
kg
Upright Cable Row
rest: 90 s
12
Tekrar
x
25
kg
Upright Cable Row
rest: 90 s
12
Tekrar
x
25
kg
Upright Cable Row
rest after the set: 180 s
Set 9
1 round
12
Tekrar
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 s
12
Tekrar
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 s
12
Tekrar
x
9
kg
Bent-Over Dumbbell Lateral Raise
rest: 90 s
17
Tekrar
Lying down leg raises
rest: 90 s
15
Tekrar
Lying down leg raises
rest: 90 s
360
s
Running, Treadmill
rest after the set: 180 s
Göndermek