Workouts
грудь + руки
Author: Иван
Start
Set 1
1 round
15
rep
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 30 sеc
10
rep
x
50
kg
Barbell Incline Bench Press Medium-Grip
rest: 30 sеc
8
rep
x
60
kg
Barbell Incline Bench Press Medium-Grip
rest: 30 sеc
6
rep
x
70
kg
Barbell Incline Bench Press Medium-Grip
rest: 30 sеc
6
rep
x
70
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 60 sеc
Set 2
1 round
15
rep
x
20
kg
Dumbbell Bench Press
rest: 30 sеc
10
rep
x
22
kg
Dumbbell Bench Press
rest: 30 sеc
8
rep
x
24
kg
Dumbbell Bench Press
rest: 30 sеc
6
rep
x
26
kg
Dumbbell Bench Press
rest: 30 sеc
6
rep
x
26
kg
Dumbbell Bench Press
rest: 30 sеc
10
rep
x
4
kg
Cable Crossover
rest: 30 sеc
10
rep
x
4
kg
Cable Crossover
rest: 30 sеc
10
rep
x
4
kg
Cable Crossover
rest after the set: 60 sеc
Set 3
1 round
15
rep
x
20
kg
Lying Triceps Press
rest: 30 sеc
10
rep
x
30
kg
Lying Triceps Press
rest: 30 sеc
6
rep
x
35
kg
Lying Triceps Press
rest: 30 sеc
6
rep
x
35
kg
Lying Triceps Press
rest: 30 sеc
6
rep
x
35
kg
Lying Triceps Press
rest: 30 sеc
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
rest: 30 sеc
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
rest: 30 sеc
10
rep
x
18
kg
Triceps Pushdown - Rope Attachment
rest after the set: 60 sеc
Set 4
1 round
15
rep
x
20
kg
Barbell Curl
rest: 30 sеc
10
rep
x
30
kg
Barbell Curl
rest: 30 sеc
6
rep
x
35
kg
Barbell Curl
rest: 30 sеc
6
rep
x
35
kg
Barbell Curl
rest: 30 sеc
6
rep
x
35
kg
Barbell Curl
rest: 30 sеc
10
rep
x
14
kg
Hammer Curls
rest: 30 sеc
10
rep
x
14
kg
Hammer Curls
rest: 30 sеc
10
rep
x
14
kg
Hammer Curls
rest after the set: 60 sеc
руки тяжело
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