Workouts
Ручонки 2
Author: Николай
Start
Set 1
1 round
max
sеc
Warm-up
rest after the set: 60 sеc
Set 2
3 rounds
max
rep
Close grip chin-ups
max
rep
Push-Ups
rest: 40 sеc, after the set 90 sеc
Set 3
4 rounds
10
rep
x
10
kg
Standing Dumbbell Upright Row
rest: 80 sеc, after the set 120 sеc
Set 4
4 rounds
10
rep
x
15
kg
Dumbbell One-Arm Shoulder Press
rest: 80 sеc, after the set 120 sеc
Set 5
3 rounds
10
rep
x
10
kg
Incline Inner Biceps Curl
rest: 90 sеc, after the set 100 sеc
Set 6
3 rounds
10
rep
x
10
kg
Hammer Curls
rest: 90 sеc, after the set 100 sеc
Set 7
3 rounds
10
rep
x
5
kg
Seated Bent-Over Two-Arm Dumbbell Triceps Extension
rest: 90 sеc, after the set 100 sеc
Set 8
3 rounds
10
rep
x
15
kg
Standing Dumbbell Triceps Extension
rest: 100 sеc
Set 9
4 rounds
10
rep
x
20
kg
Dumbbell Shrug
rest: 90 sеc, after the set 120 sеc
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