Workouts
Спина плечи руки
Author: Семён Боровский2008
Start
Set 1
1 round
15
rep
Superman push ups
rest: 15 sеc
45
rep
Standing Dumbbell Upright Row
rest: 15 sеc
45
rep
Standing Dumbbell Upright Row
rest: 15 sеc
30
rep
One-Arm Dumbbell Row
rest: 15 sеc
30
rep
One-Arm Dumbbell Row
rest: 15 sеc
50
rep
Dumbbell Shrug
rest: 15 sеc
50
rep
Dumbbell Shrug
rest after the set: 60 sеc
Set 2
1 round
40
rep
Barbell Front Raise
rest: 15 sеc
11
rep
Pseudo planche push ups
rest: 15 sеc
25
rep
Dumbbell One-Arm Shoulder Press
rest: 15 sеc
25
rep
Dumbbell One-Arm Shoulder Press
rest: 15 sеc
30
rep
Bradford/Rocky Presses
rest after the set: 60 sеc
Set 3
1 round
30
rep
Dumbbell Alternate Bicep Curl
rest: 15 sеc
30
rep
Dumbbell Alternate Bicep Curl
rest: 15 sеc
20
rep
Concentration Curls
rest: 15 sеc
20
rep
Concentration Curls
rest: 15 sеc
15
rep
Close triceps position push-ups
rest: 15 sеc
30
rep
Bench dips
rest: 15 sеc
40
rep
Dumbbell One-Arm Triceps Extension
rest: 15 sеc
40
rep
Dumbbell One-Arm Triceps Extension
rest after the set: 60 sеc
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