Koulutus
Спина / руки
Author: Виталий Дронов
Alku
Set 1
3 rounds
8
Voimassaolo
Close grip pull-ups
rest: 150 s
8
Voimassaolo
Close grip chin-ups
rest: 150 s
8
Voimassaolo
Pull-ups
rest: 150 s
8
Voimassaolo
Chin-Ups
rest: 150 s
7
Voimassaolo
Neutral-Grip Pull Ups
rest: 150 s, after the set 120 s
Set 2
5 rounds
12
Voimassaolo
Bent Over One-Arm Long Bar Row
rest: 150 s
10
Voimassaolo
Wide-Grip Lat Pulldown
rest: 150 s, after the set 120 s
Set 3
5 rounds
10
Voimassaolo
Bent Over Barbell Row
rest: 150 s
10
Voimassaolo
V-Bar Pulldown
rest: 150 s
10
Voimassaolo
Rope Straight-Arm Pulldown
rest: 150 s, after the set 120 s
Set 4
3 rounds
12
Voimassaolo
Lying Triceps Press
rest: 150 s
10
Voimassaolo
Hammer Curls
rest: 150 s, after the set 120 s
Set 5
3 rounds
12
Voimassaolo
Dumbbell One-Arm Triceps Extension
rest: 150 s
10
Voimassaolo
Barbell Curls Lying Against An Incline
rest: 150 s, after the set 120 s
Set 6
3 rounds
10
Voimassaolo
One Arm Dumbbell Preacher Curl
rest: 150 s
12
Voimassaolo
Reverse Grip Triceps Pushdown
rest: 150 s, after the set 120 s
Set 7
5 rounds
10
Voimassaolo
Hanging Pike
rest: 150 s, after the set 120 s
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