Зло бицепс
Set 1
1 round
180
sеc
Warm-up
rest: 30 sеc
max
sеc
x
10
kg
Set 2
1 round
max
rep
x
10
kg
max
rep
x
10
kg
max
rep
x
20
kg
max
rep
x
20
kg
Dumbbell Alternate Bicep Curl
rest after the set: 60 sеc
Set 3
1 round
max
rep
x
10
kg
Dumbbell Bicep Curl
rest: 30 sеc
max
rep
x
10
kg
Dumbbell Bicep Curl
rest: 30 sеc
max
rep
x
20
kg
Dumbbell Bicep Curl
rest: 30 sеc
max
rep
x
20
kg
Dumbbell Bicep Curl
rest after the set: 60 sеc
Set 4
1 round
max
sеc
x
10
kg
max
sеc
x
20
kg
Standing Inner-Biceps Curl
rest after the set: 60 sеc
Set 5
1 round
max
rep
x
5
kg
Concentration Curls
rest: 30 sеc
max
rep
x
5
kg
Concentration Curls
rest: 30 sеc
max
rep
x
10
kg
Concentration Curls
rest: 30 sеc
max
rep
x
10
kg
Concentration Curls
rest after the set: 60 sеc
Set 6
1 round
max
rep
x
10
kg
Zottman Curl
rest: 30 sеc
max
rep
x
10
kg
Zottman Curl
rest: 30 sеc
max
rep
x
20
kg
Zottman Curl
rest: 30 sеc
max
rep
x
20
kg
Zottman Curl
rest after the set: 60 sеc
Set 7
1 round
max
rep
x
10
kg
max
rep
x
10
kg
max
rep
x
20
kg
max
rep
x
20
kg
One-Arm Plank Dumbbell Biceps Curl
rest after the set: 60 sеc
Set 8
1 round
120
sеc
Standing Biceps Stretch
rest after the set: 60 sеc

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