2/3 Legs 1. Bicycle - 18 minutes, including 10 minutes at level 20 2. Supersets: Leg extensions on the machine - 41x20, 50x20, 50x20 Leg curls on the machine - 41x20, 45x20, 50x20 3. Leg press on a swing - 25x15, 50x15, 75x15, 100x15 4. Kettlebell swings: 16x15, 20x20, 20x10, 5. 3 rounds: Leg abductions 27x15, +Leg adductions - 27x15
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1/3 "Power. Back" 1. Horizontal bar - 10, 10, 9, 7 2. Bent-over barbell row - 40x10, 50x8, 50x10, 40x10 negative, 3. Close-grip cable row - 50x10, 70x10, 70x8, (70x5, 50x5, 25x6) 4. Standing cable row - 27x15, 32x10, 32x9, 27x10 5. Super sets: Hammers - 14x20, 12x20, 10x20 Dumbbell press behind the head - 18x20, 18x15, 18x15 Motorcycle riding - 9 km, cool down
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Does anyone do warm-ups? How much time do you spend on them? I can't make myself do them for more than 10 minutes)
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