Training programs » Frank Medrano's Routine
Day 4
Target area: Arms
Set 1
1 round
30
Gültigkeit
Zweihändige Muscle ups
rest: 30 sеc
50
Gültigkeit
Chin-Ups
rest after the set: 60 sеc
Set 2
4 rounds
10
Gültigkeit
Preacher Curl
rest: 30 sеc, after the set 60 sеc
Set 3
4 rounds
10
Gültigkeit
Hammer Curls
rest: 30 sеc, after the set 60 sеc
Set 4
4 rounds
10
Gültigkeit
Reverse Barbell Preacher Curls
rest: 30 sеc, after the set 60 sеc
Set 5
1 round
100
Gültigkeit
Dips
rest: 30 sеc
100
Gültigkeit
Liegestütze
rest after the set: 60 sеc
Set 6
4 rounds
10
Gültigkeit
Cable Rope Overhead Triceps Extension
rest: 30 sеc, after the set 60 sеc
Set 7
4 rounds
10
Gültigkeit
Reverse Grip Triceps Pushdown
rest: 30 sеc, after the set 60 sеc
Set 8
1 round
20
Gültigkeit
Slow pull ups
rest: 30 sеc
20
Gültigkeit
Slow dips
rest: 30 sеc
900
sеc
HIIT
rest after the set: 60 sеc
офигенно
норм
génial
hard!
Нормально
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