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Antrenman
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Exercises
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Rating
Antrenman
Ноги - плечи (В)
Author:
Сергей Сссс
Başlangıç
Set 1
1 round
420
s
Running, Treadmill
rest: 90 s
21
Tekrar
x
11
kg
Dumbbell Squat
rest: 180 s
20
Tekrar
x
11
kg
Dumbbell Squat
rest: 180 s
20
Tekrar
x
11
kg
Dumbbell Squat
rest: 180 s
20
Tekrar
x
11
kg
Dumbbell Squat
rest: 180 s
20
Tekrar
x
11
kg
Dumbbell Squat
rest after the set: 180 s
Set 2
1 round
17
Tekrar
x
11
kg
Seated Dumbbell Press
rest: 10 s
12
Tekrar
x
6
kg
Power Partials
rest: 180 s
12
Tekrar
x
11
kg
Seated Dumbbell Press
rest: 10 s
10
Tekrar
x
6
kg
Power Partials
rest: 180 s
10
Tekrar
x
11
kg
Seated Dumbbell Press
rest: 10 s
10
Tekrar
x
7
kg
Power Partials
rest: 180 s
9
Tekrar
x
11
kg
Seated Dumbbell Press
rest: 10 s
9
Tekrar
x
6
kg
Power Partials
rest after the set: 180 s
Set 3
1 round
15
Tekrar
x
15
kg
Standing Dumbbell Upright Row
rest: 10 s
20
Tekrar
Lying down leg raises
rest: 10 s
13
Tekrar
x
11
kg
Dumbbell Lunges
rest: 180 s
15
Tekrar
x
15
kg
Standing Dumbbell Upright Row
rest: 10 s
17
Tekrar
Lying down leg raises
rest: 10 s
12
Tekrar
x
11
kg
Dumbbell Lunges
rest: 180 s
13
Tekrar
x
15
kg
Standing Dumbbell Upright Row
rest: 10 s
13
Tekrar
Lying down leg raises
rest: 10 s
11
Tekrar
x
11
kg
Dumbbell Lunges
rest after the set: 180 s
Set 4
1 round
1500
s
Running, Treadmill
rest after the set: 180 s
Göndermek