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260
Workout

Ilya Ilyin

~52 min.
~624 kcal
⁉️ Comments

Ilya Aleksandrovich Ilyin (born 24 May 1988 in Kzyl-Orda, Kazakh SSR) is a Kazakhstani weightlifter who won four World Championships, two Junior World Championships and two Asian Games. He is a holder of 4 world records.

Interesting Fact

He joined weightlifting because of his brother Alexey. There was no one at home to look after his younger brother, so Alexey had to take him to his weightlifting sessions. Ilyin had his first training session at age 6. One could argue that he started lifting weights before learning to read and count. Ilyan Ilyin has never lost a single world championship. Ilyin was named IWF World Weightlifter of the Year four times: in 2005, 2006, 2014, and 2015. He has set 3 youth, 1 junior and 4 senior world records.

Quote

Everything is in my power. Like I've always proved. I'll get on that platform, win again and that's it.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Lunge
4
Level: 3
S1
12
Lunge
4
Level: 3
S2
12
Low pull (one hand)
8
Level: 3
S1
8
Low pull (one hand)
8
Level: 3
S2
8
Low pull (one hand)
8
Level: 3
S1
8
Low pull (one hand)
8
Level: 3
S2
8
Low pull (one hand)
8
Level: 3
S1
8
Low pull (one hand)
8
Level: 3
S2
8
Press with pushup
8
Level: 2
S1
10
Press with pushup
8
Level: 2
S2
10
Press with pushup
8
Level: 2
S1
10
Press with pushup
8
Level: 2
S2
10
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lower leg flexion (single leg )
4
Level: 1
S2
6
Lower leg flexion (single leg )
4
Level: 1
S1
6
Lower leg flexion (single leg )
4
Level: 1
S2
6
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Pike (sideways with rotation)
6
Level: 2
S1
8
Pike (sideways with rotation)
6
Level: 2
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Chain triceps extension (side)
7
Level: 3
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Chain triceps extension (side)
7
Level: 3
S2
8
Chain triceps extension (side)
7
Level: 3
S1
8
Chain triceps extension (side)
7
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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