Training run in 6 parts1. Fast walking path on 10 - 20 minutes.
2. Pridarpvane series of block 3 x 8-10 repetitions
3. Drawing of lower pulley series 2 x 10-12 repetitions in alternating series with 2 x 10-12
4. Wide row with dambeli to support (the board / bench) 3 sets x 10-12 repetitions
5. Cross of Iron portal pulley series 3 x 12-15 repetitions
6. Abdominal presses x 3 sets 20-30 repetitions
2. Pridarpvane series of block 3 x 8-10 repetitions
3. Drawing of lower pulley series 2 x 10-12 repetitions in alternating series with 2 x 10-12
4. Wide row with dambeli to support (the board / bench) 3 sets x 10-12 repetitions
5. Cross of Iron portal pulley series 3 x 12-15 repetitions
6. Abdominal presses x 3 sets 20-30 repetitions
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