Entraînements
Бицепс
Auteur: Спартанец
Début
Série 1
1 round
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
repos: 30 sec
15
rep
x
15
kg
Cross Body Hammer Curl
repos: 30 sec
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
repos: 30 sec
15
rep
x
15
kg
Cross Body Hammer Curl
repos: 30 sec
15
rep
x
15
kg
Dumbbell Alternate Bicep Curl
repos: 30 sec
15
rep
x
15
kg
Cross Body Hammer Curl
repos: 30 sec
5+
rep
x
18
kg
Dumbbell Alternate Bicep Curl
repos: 30 sec
5+
rep
x
18
kg
Cross Body Hammer Curl
repos après la série: 60 sec
Série 2
1 round
12
rep
x
15
kg
Concentration Curls
repos: 30 sec
15
rep
x
15
kg
Alternate Hammer Curl
repos: 30 sec
12
rep
x
15
kg
Concentration Curls
repos: 30 sec
15
rep
x
15
kg
Alternate Hammer Curl
repos: 30 sec
12
rep
x
15
kg
Concentration Curls
repos: 30 sec
15
rep
x
15
kg
Alternate Hammer Curl
repos après la série: 60 sec
Série 3
1 round
100+
rep
x
6
kg
Alternating Deltoid Raise
repos: 30 sec
100+
rep
x
50
kg
Barbell Shrug
repos: 30 sec
100+
rep
x
15
kg
Dumbbell Shrug
repos: 30 sec
5+
rep
x
50
kg
Standing Barbell Shoulder Press
repos: 60 sec
5+
rep
x
50
kg
Standing Barbell Shoulder Press
repos: 60 sec
5+
rep
x
50
kg
Standing Barbell Shoulder Press
repos: 60 sec
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
repos: 30 sec
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
repos: 30 sec
10+
rep
x
15
kg
Dumbbell One-Arm Upright Row
repos après la série: 60 sec
Классно)))
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