бицепс,спина- гантели турник(доп.вес)
Set 1
3 rounds
max
rep
x
10
kg
Bent Over Two-Dumbbell Row
rest: 60 sеc, after the set 120 sеc
Set 2
3 rounds
max
rep
Wide Grip Pull-Ups
rest: 60 sеc, after the set 120 sеc
Set 3
3 rounds
max
rep
x
16
kg
Chin-Ups
rest: 90 sеc, after the set 120 sеc
Set 4
3 rounds
max
rep
Seated Dumbbell Curl
rest: 90 sеc, after the set 120 sеc
Set 5
3 rounds
max
rep
x
16
kg
Concentration Curls
rest: 90 sеc, after the set 120 sеc
Set 6
3 rounds
max
rep
x
10
kg
Alternate Hammer Curl
rest: 90 sеc, after the set 120 sеc
Set 7
3 rounds
max
rep
x
15
kg
Reverse Barbell Curl
rest: 90 sеc, after the set 120 sеc
Set 8
3 rounds
8+
rep
Leg raises (toes touch the bar)
rest: 60 sеc, after the set 120 sеc

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