Antrenman
базовые в зале
Author: Алексей Аст

грудь+пресс+спина+хват

Başlangıç
Set 1
1 round
40
Tekrar
Seated knee tucks
rest: 105 s
15+
Tekrar
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 s
40
Tekrar
Seated knee tucks
rest: 105 s
15+
Tekrar
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 s
40
Tekrar
Seated knee tucks
rest: 105 s
15+
Tekrar
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 105 s
40
Tekrar
Seated knee tucks
rest: 105 s
15+
Tekrar
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 180 s
Set 2
1 round
20+
Tekrar
x
20
kg
Dumbbell Bench Press
rest: 105 s
20+
Tekrar
x
20
kg
Dumbbell Bench Press
rest: 105 s
20+
Tekrar
x
20
kg
Dumbbell Bench Press
rest: 105 s
20+
Tekrar
x
20
kg
Dumbbell Bench Press
rest after the set: 180 s
Set 3
1 round
20
Tekrar
Crunch - Hands Overhead
rest: 105 s
15
Tekrar
Chin-Ups
rest: 105 s
20
Tekrar
Crunch - Hands Overhead
rest: 105 s
15
Tekrar
Chin-Ups
rest: 105 s
20
Tekrar
Crunch - Hands Overhead
rest: 105 s
14
Tekrar
Chin-Ups
rest: 105 s
20
Tekrar
Crunch - Hands Overhead
rest: 105 s
15
Tekrar
Chin-Ups
rest: 105 s
20
Tekrar
Crunch - Hands Overhead
rest: 105 s
15
Tekrar
Chin-Ups
rest after the set: 180 s
Set 4
1 round
10
Tekrar
x
10
kg
Power Partials
rest: 105 s
12+
Tekrar
x
40
kg
Elevated Cable Rows
rest: 105 s
10
Tekrar
x
10
kg
Power Partials
rest: 105 s
12+
Tekrar
x
40
kg
Elevated Cable Rows
rest: 105 s
10
Tekrar
x
10
kg
Power Partials
rest: 105 s
12+
Tekrar
x
40
kg
Elevated Cable Rows
rest: 105 s
10
Tekrar
x
10
kg
Power Partials
rest: 105 s
12+
Tekrar
x
40
kg
Elevated Cable Rows
rest after the set: 180 s
Set 5
1 round
60
s
Static hold pull ups
rest after the set: 180 s
три круга достаточно
Göndermek