Workouts
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Author: Christmas

7 и 8 сет выполнять без отдыха

Start
Set 1
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
Set 2
3 rounds
15
rep
x
14
kg
Hammer Curls
rest: 45 sеc
15
rep
x
30
kg
Barbell Curl
rest: 45 sеc
15
rep
x
14
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc, after the set 120 sеc
Set 3
3 rounds
8
rep
x
14
kg
Incline Inner Biceps Curl
rest: 45 sеc
8
rep
x
14
kg
Concentration Curls
rest: 45 sеc, after the set 120 sеc
Set 4
3 rounds
8
rep
x
14
kg
Standing One-Arm Dumbbell Triceps Extension
rest: 45 sеc
15
rep
x
36
kg
Bench Dips
rest: 45 sеc
8
rep
x
14
kg
One Arm Pronated Dumbbell Triceps Extension
rest: 45 sеc
15
rep
x
10
kg
Close triceps position push-ups
rest: 45 sеc
12
rep
x
30
kg
Lying Triceps Press
rest: 45 sеc, after the set 120 sеc
Set 5
2 rounds
8
rep
x
30
kg
Seated Straight-Bar Curl Superset
rest: 45 sеc, after the set 120 sеc
Set 6
1 round
12
rep
x
14
kg
One Arm Pronated Dumbbell Triceps Extension
rest: 45 sеc
12
rep
x
14
kg
One Arm Pronated Dumbbell Triceps Extension
rest: 45 sеc
10
rep
x
9
kg
One Arm Pronated Dumbbell Triceps Extension
rest: 45 sеc
10
rep
x
9
kg
One Arm Pronated Dumbbell Triceps Extension
rest after the set: 120 sеc
Set 7
1 round
12
rep
x
14
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc
12
rep
x
14
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc
10
rep
x
14
kg
Dumbbell Alternate Bicep Curl
rest: 45 sеc
10
rep
x
14
kg
Dumbbell Alternate Bicep Curl
rest after the set: 120 sеc
Set 8
1 round
max
rep
x
15
kg
Pull-Ups
rest: 45 sеc
15
rep
x
30
kg
Push-Ups
rest: 45 sеc
12
rep
Handstand wall assisted push-ups
rest after the set: 120 sеc
Set 9
1 round
30
rep
Pull-Ups
rest after the set: 120 sеc
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