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