Training programs » Three-day split to gain mass
Day 1
Target area: Arms, Chest
Set 1
4 rounds
8
rep
Barbell Incline Bench Press Medium-Grip
rest: as much as you need
Set 2
3 rounds
10
rep
Dumbbell Bench Press
rest: as much as you need
Set 3
3 rounds
12
rep
Cable Crossover
rest: as much as you need
Set 4
3 rounds
10
rep
Incline Barbell Triceps Extension
rest: as much as you need
Set 5
3 rounds
12
rep
Triceps Pushdown
rest: as much as you need
Set 6
3 rounds
10
rep
Barbell Curl
rest: as much as you need
Set 7
3 rounds
12
rep
Hammer Curls
rest: as much as you need
show more
Excellent
огонь . руки забиты
impressed
норм
Ваш комментарий
en hora buena
не плохо
Отлично
💪
10/10
жарко оченьь
оуууууух
только руки устали
not so bad for start
ок.
первая трения за год🤤
Шикарная тренировка
ja
В основному добре
вторник
Send