THE ADVANCED B-BARS PROGRAM (PUSH/PULL SPLIT) 6 weeks (Simonster)

Требования:

Test:

Workout One (60 min) - PUSH	Workout Two (60 min) - PULL	Workout Three (60 min) - PUSH	Workout Three (60 min) - PULL
Warmup 5min: 10 wrist circles, 10 elbow circles, 10 shoulder circles, 10 wrist push-ups (10 reps ea (palms and back of palms)), PUSH DAY (5-10 scap push-ups, 10 push-ups), PULL DAY ( 5-10 scap rows, 10 rows)
1. Straddle Handstand to straddle planche negative/wall-slide 5x1-3 (2min rest)	1. Lever pull-ups 4x5	1. Planche hold 4x15-17sec	1. Lever pull-ups 4x5
2. Wall HSPU/pike push-up 4x6-7 (2min rest)	2. Lever holds 4x15-17secs	2. Wall HSPU/pike push-ups 4x6-7	2. Lever holds 4x15-17
3. Planche push-up (tucked, tuck to straddle, or full planche push-ups on bars) 4x3-5 (2min)	3. Assisted OAC(one arm chin-ups) 3x5-6ea	3. Planche push-up 4x3-5	3. OAC negatives 3x1-2ea
4. Planche hold 4x15-17secs (2min)	4. Lever raises 4x7	4. Pseudo planche push-up 4x12	4. Lever raises 4x5-7
5. Reverse hypers 3x8-10 (1min)			5. L-sit chin-ups 3 x max
Cool-down: A. Shoulder extension (or German hang) 30-60sec B. Forward fold / Straddle сидя 1min C. Thoracic Rotation 1min

Индивидуальный подход всегда эффективнее.