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Təlim
Ручонки 2
Author:
Николай
Ev
Set 1
1 round
max
s
Warm-up
rest after the set: 60 s
Set 2
3 rounds
max
Etibarlılıq
Close grip chin-ups
max
Etibarlılıq
Push-up
rest: 40 s, after the set 90 s
Set 3
4 rounds
10
Etibarlılıq
x
10
kg
Standing Dumbbell Upright Row
rest: 80 s, after the set 120 s
Set 4
4 rounds
10
Etibarlılıq
x
15
kg
Dumbbell One-Arm Shoulder Press
rest: 80 s, after the set 120 s
Set 5
3 rounds
10
Etibarlılıq
x
10
kg
Incline Inner Biceps Curl
rest: 90 s, after the set 100 s
Set 6
3 rounds
10
Etibarlılıq
x
10
kg
Hammer Curls
rest: 90 s, after the set 100 s
Set 7
3 rounds
10
Etibarlılıq
x
5
kg
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
rest: 90 s, after the set 100 s
Set 8
3 rounds
10
Etibarlılıq
x
15
kg
Standing Dumbbell Triceps Extension
rest: 100 s
Set 9
4 rounds
10
Etibarlılıq
x
20
kg
Dumbbell Shrug
rest: 90 s, after the set 120 s
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