THE INTERMEDIATE B-BARS PROGRAM (PUSH/PULL SPLIT) 6 weeks (Simonster)
Требования:
- Chin-ups: 6+ reps
- Dips: 10+ reps
Test:
| Beginner |
Intermediate | Advanced | |
| Chin-ups | <1 - female
<10 - male |
1-8 - female
11-24 - male |
9+ female
25+ male |
| Dips |
<1 female |
2-8 female |
9+ female |
| Tuck planche | <5sec female <15sec male |
6-15sec female 16-30sec male |
16+ sec female 31+ sec male |
| Tuck lever | <5sec female <15sec male |
6-15sec female 16-30sec male |
16+ sec female 31+ sec male |
| 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, PUSH DAY (5-10 scap push-ups, 5-10 push-ups), PULL DAY ( 5-10 scap rows, 5-10 rows) | |||
1. Tuck planche hold | 1. Tuck lever hold 3x15-20sec | 1. Planche hold 4x15-20sec | 1. Tuck lever hold 4x15-20sec |
| 2. Pike push-ups 3x5-6 (2min rest)
| 2. Lever raises 3x4-6
| 2. Pseudo planche push-ups 4x8-11
| 2. Lever raises 3x4-6 |
| 3. Pseudo planche push-ups 3x8-11 (2min) | 3. Chin-ups/pull-ups 3x6-8 | 3. Dips 4x10-12 | 3. Chin-ups/pull-ups 3x6-8 |
| 4. Dips 3x10-12 (2min) | 4. Rows 3x10-12 | 4. Pseudo planche raises 4x8-9 | 4. Rows 3x10-12 |
| 5. Reverse hypers 3x6-10 (1min) | 5. L-sit hold 2xMAXsec (1min) | 5. Chin-up hold 2xMAXsec (1min) | |
Cool-down:
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Ссылка: https://baseblocks.com/category/intermediate-b-bar...
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