Workouts
3. (руки)
Author: Семен Иванов
Start
Set 1
1 round
300
sеc
Warm-up
Set 2
1 round
5
rep
x
50
kg
Barbell Curl
rest: 60 sеc
7
rep
x
45
kg
Barbell Curl
rest: 60 sеc
8
rep
x
40
kg
Barbell Curl
rest: 60 sеc
12
rep
x
30
kg
Barbell Curl
rest: 60 sеc
20
rep
x
20
kg
Barbell Curl
rest after the set: 60 sеc
Set 3
1 round
7
rep
x
20
kg
Incline Dumbbell Curl
rest: 60 sеc
8
rep
x
15
kg
Incline Dumbbell Curl
rest: 60 sеc
20
rep
x
10
kg
Incline Dumbbell Curl
rest after the set: 60 sеc
Set 4
1 round
7
rep
x
40
kg
Reverse Barbell Curl
rest: 60 sеc
9
rep
x
35
kg
Reverse Barbell Curl
rest: 60 sеc
12
rep
x
30
kg
Reverse Barbell Curl
rest after the set: 60 sеc
Set 5
1 round
6
rep
x
30
kg
Hammer Curls
rest: 60 sеc
8
rep
x
25
kg
Hammer Curls
rest: 60 sеc
12
rep
x
15
kg
Hammer Curls
rest after the set: 60 sеc
Set 6
4 rounds
12
rep
x
20
kg
Dumbbell One-Arm Triceps Extension
12
rep
Bench Dips
rest: 60 sеc
Set 7
4 rounds
15
rep
x
10
kg
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
rest: 60 sеc, after the set 20 sеc
Set 8
5 rounds
15
rep
Crunches
rest: 20 sеc
Set 9
1 round
10
rep
Stomach Vacuum
rest after the set: 60 sеc
Send