Workouts
бицепс предплечья
Author: Дима Донченко
Start
Set 1
1 round
20
rep
x
18
kg
Dumbbell Bicep Curl
rest: 90 sеc
20
rep
x
18
kg
Dumbbell Bicep Curl
rest: 90 sеc
20
rep
x
18
kg
Dumbbell Bicep Curl
rest: 90 sеc
20
rep
x
18
kg
Dumbbell Bicep Curl
rest after the set: 120 sеc
Set 2
1 round
20
rep
x
18
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
18
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
18
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
18
kg
Standing Dumbbell Reverse Curl
rest after the set: 120 sеc
Set 3
1 round
20
rep
x
12
kg
Zottman Curl
rest: 90 sеc
20
rep
x
12
kg
Zottman Curl
rest: 90 sеc
20
rep
x
12
kg
Zottman Curl
rest: 90 sеc
20
rep
x
12
kg
Zottman Curl
rest after the set: 120 sеc
Set 4
1 round
20
rep
x
12
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
12
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
12
kg
Standing Dumbbell Reverse Curl
rest: 90 sеc
20
rep
x
12
kg
Standing Dumbbell Reverse Curl
rest after the set: 120 sеc
Set 5
1 round
20
rep
x
12
kg
Dumbbell Lunge and Curl
rest: 90 sеc
20
rep
x
12
kg
Dumbbell Lunge and Curl
rest: 90 sеc
20
rep
x
12
kg
Dumbbell Lunge and Curl
rest: 90 sеc
20
rep
x
12
kg
Dumbbell Lunge and Curl
rest after the set: 120 sеc
Set 6
1 round
20
rep
x
12
kg
Cable Preacher Curl
rest: 90 sеc
20
rep
x
12
kg
Cable Preacher Curl
rest: 90 sеc
20
rep
x
12
kg
Cable Preacher Curl
rest: 90 sеc
20
rep
x
12
kg
Cable Preacher Curl
rest after the set: 120 sеc
Set 7
1 round
20
rep
x
12
kg
Barbell Curl
rest: 90 sеc
20
rep
x
12
kg
Barbell Curl
rest: 90 sеc
20
rep
x
12
kg
Barbell Curl
rest: 90 sеc
20
rep
x
12
kg
Barbell Curl
rest after the set: 120 sеc
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