Training programs » Тяга 2
Day 1
Set 1
1 round
300
s
Warm-up
Set 2
2 rounds
7
Hiệu lực
Dips trong handstand đứng dựa vào tường
rest: 60 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s, after the set 60 s
Set 3
1 round
8
Hiệu lực
Pull-ups
rest: 15 s
17
Hiệu lực
Decline Crunch
rest: 15 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s
7
Hiệu lực
Hammer Curls
rest after the set: 60 s
Set 4
1 round
9
Hiệu lực
Pull-ups
rest: 15 s
14
Hiệu lực
Decline Crunch
rest: 15 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s
9
Hiệu lực
Hammer Curls
rest after the set: 60 s
Set 5
1 round
7
Hiệu lực
Pull-ups
rest: 15 s
12
Hiệu lực
Decline Crunch
rest: 15 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s
6
Hiệu lực
Hammer Curls
rest after the set: 60 s
Set 6
1 round
7
Hiệu lực
Pull-ups
rest: 15 s
11
Hiệu lực
Decline Crunch
rest: 15 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s
6
Hiệu lực
Hammer Curls
rest after the set: 60 s
Set 7
1 round
7+
Hiệu lực
Pull-ups
rest: 15 s
10
Hiệu lực
Decline Crunch
rest: 15 s
3
Hiệu lực
Muscle Up (Rings)
rest: 15 s
7+
Hiệu lực
Hammer Curls
rest after the set: 60 s
Set 8
1 round
40
s
Calf Stretch Elbows Against Wall
rest: 5 s
40
s
Standing Biceps Stretch
rest: 5 s
40
s
Standing Biceps Stretch
rest: 5 s
40
s
Standing Lateral Stretch
rest: 5 s
40
s
Standing Lateral Stretch
rest: 5 s
40
s
Lower Back Curl
rest after the set: 60 s
Gửi