Ноги, Спина

Antrenman

Ноги, Спина

Author: Николай

Set 1

1 round

max

s

Warm-up

rest after the set: 60 s

Set 2

4 rounds

10

Tekrar

Lunge Jump

rest: 100 s, after the set 120 s

Set 3

4 rounds

10

Tekrar

x

20

kg

Squats

rest: 120 s

Set 4

4 rounds

10

Tekrar

Hip Extension with Bands

rest: 90 s, after the set 120 s

Set 5

4 rounds

10

Tekrar

Behind the neck pull-ups

rest: 120 s

Set 6

3 rounds

10

Tekrar

x

20

kg

Bent Over Two-Dumbbell Row With Palms In

rest: 100 s, after the set 120 s

Set 7

4 rounds

10

Tekrar

x

5

kg

Lying One-Arm Lateral Raise

rest: 100 s, after the set 120 s

Set 8

4 rounds

10

Tekrar

x

20

kg

Stiff-Legged Dumbbell Deadlift

rest: 100 s, after the set 120 s