Workouts
Back+triceps (gym2)
Author: Almas Yessenguzhanov
Start
Set 1
1 round
12
rep
x
10
kg
Hyperextensions
rest: 30 sеc
12
rep
x
10
kg
Hyperextensions
rest: 30 sеc
12
rep
x
10
kg
Hyperextensions
rest: 30 sеc
12
rep
x
10
kg
Hyperextensions
rest after the set: 60 sеc
Set 2
1 round
12
rep
Decline Oblique Crunch
rest: 30 sеc
12
rep
Decline Oblique Crunch
rest: 30 sеc
12
rep
Decline Oblique Crunch
rest: 30 sеc
12
rep
Decline Oblique Crunch
rest after the set: 60 sеc
Set 3
1 round
10
rep
Pull-Ups
rest: 30 sеc
10
rep
Pull-Ups
rest: 30 sеc
10
rep
Pull-Ups
rest: 30 sеc
10
rep
Pull-Ups
rest after the set: 60 sеc
Set 4
1 round
12
rep
x
15
kg
Triceps Pushdown - Rope Attachment
rest: 30 sеc
12
rep
x
15
kg
Triceps Pushdown - Rope Attachment
rest: 30 sеc
12
rep
x
15
kg
Triceps Pushdown - Rope Attachment
rest: 30 sеc
12
rep
x
15
kg
Triceps Pushdown - Rope Attachment
rest after the set: 60 sеc
Set 5
1 round
12
rep
x
35
kg
V-Bar Pulldown
rest: 30 sеc
12
rep
x
35
kg
V-Bar Pulldown
rest: 30 sеc
12
rep
x
35
kg
V-Bar Pulldown
rest: 30 sеc
12
rep
x
35
kg
V-Bar Pulldown
rest after the set: 60 sеc
Set 6
1 round
12
rep
x
15
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 30 sеc
12
rep
x
15
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 30 sеc
12
rep
x
15
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest: 30 sеc
12
rep
x
15
kg
Lying Close-Grip Barbell Triceps Press To Chin
rest after the set: 60 sеc
Set 7
1 round
12
rep
x
10
kg
Bent Over Two-Arm Long Bar Row
rest: 30 sеc
12
rep
x
10
kg
Bent Over Two-Arm Long Bar Row
rest: 30 sеc
12
rep
x
10
kg
Bent Over Two-Arm Long Bar Row
rest: 30 sеc
12
rep
x
10
kg
Bent Over Two-Arm Long Bar Row
rest after the set: 60 sеc
Set 8
1 round
12
rep
x
10
kg
V-Sit Dumbbell Triceps Extension
rest: 30 sеc
12
rep
x
10
kg
V-Sit Dumbbell Triceps Extension
rest: 30 sеc
12
rep
x
10
kg
V-Sit Dumbbell Triceps Extension
rest: 30 sеc
12
rep
x
10
kg
V-Sit Dumbbell Triceps Extension
rest after the set: 60 sеc
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