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