Workouts
Бицепс
Author: Спартанец
Start
Set 1
1 round
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 30 sеc
15
rep
x
15
kg
Cross Body Hammer Curl
rest: 30 sеc
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 30 sеc
15
rep
x
15
kg
Cross Body Hammer Curl
rest: 30 sеc
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 30 sеc
15
rep
x
15
kg
Cross Body Hammer Curl
rest: 30 sеc
5+
rep
x
18
kg
Dumbbell Alternate Bicep Curl
rest: 30 sеc
5+
rep
x
18
kg
Cross Body Hammer Curl
rest after the set: 60 sеc
Set 2
1 round
12
rep
x
15
kg
Concentration Curls
rest: 30 sеc
15
rep
x
15
kg
Alternate Hammer Curl
rest: 30 sеc
12
rep
x
15
kg
Concentration Curls
rest: 30 sеc
15
rep
x
15
kg
Alternate Hammer Curl
rest: 30 sеc
12
rep
x
15
kg
Concentration Curls
rest: 30 sеc
15
rep
x
15
kg
Alternate Hammer Curl
rest after the set: 60 sеc
Set 3
1 round
100+
rep
x
6
kg
Alternating Deltoid Raise
rest: 30 sеc
100+
rep
x
50
kg
Barbell Shrug
rest: 30 sеc
100+
rep
x
15
kg
Dumbbell Shrug
rest: 30 sеc
5+
rep
x
50
kg
Standing Barbell Shoulder Press
rest: 60 sеc
5+
rep
x
50
kg
Standing Barbell Shoulder Press
rest: 60 sеc
5+
rep
x
50
kg
Standing Barbell Shoulder Press
rest: 60 sеc
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
rest: 30 sеc
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
rest: 30 sеc
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
rest after the set: 60 sеc
Классно)))
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