Ausbildung
Спина / руки
Author: Виталий Дронов
Start
Set 1
3 rounds
8
Gültigkeit
Close grip pull-ups
rest: 150 sеc
8
Gültigkeit
Close grip chin-ups
rest: 150 sеc
8
Gültigkeit
Klimmzüge
rest: 150 sеc
8
Gültigkeit
Chin-Ups
rest: 150 sеc
7
Gültigkeit
Neutral-Grip Pull Ups
rest: 150 sеc, after the set 120 sеc
Set 2
5 rounds
12
Gültigkeit
Bent Over One-Arm Long Bar Row
rest: 150 sеc
10
Gültigkeit
Wide-Grip Lat Pulldown
rest: 150 sеc, after the set 120 sеc
Set 3
5 rounds
10
Gültigkeit
Bent Over Barbell Row
rest: 150 sеc
10
Gültigkeit
V-Bar Pulldown
rest: 150 sеc
10
Gültigkeit
Rope Straight-Arm Pulldown
rest: 150 sеc, after the set 120 sеc
Set 4
3 rounds
12
Gültigkeit
Lying Triceps Press
rest: 150 sеc
10
Gültigkeit
Hammer Curls
rest: 150 sеc, after the set 120 sеc
Set 5
3 rounds
12
Gültigkeit
Dumbbell One-Arm Triceps Extension
rest: 150 sеc
10
Gültigkeit
Barbell Curls Lying Against An Incline
rest: 150 sеc, after the set 120 sеc
Set 6
3 rounds
10
Gültigkeit
One Arm Dumbbell Preacher Curl
rest: 150 sеc
12
Gültigkeit
Reverse Grip Triceps Pushdown
rest: 150 sеc, after the set 120 sеc
Set 7
5 rounds
10
Gültigkeit
Hanging Pike
rest: 150 sеc, after the set 120 sеc
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