спина+біцепс

Latihan

спина+біцепс

Author: Олексій Парфенчук

Rumah

Set 1

1 round

30

Keabsahan

Jumping jacks

rest after the set: 60 s

Set 2

4 rounds

14

Keabsahan

x

5

kg

Bent Over Barbell Row

rest: 60 s

Set 3

3 rounds

10

Keabsahan

x

7

kg

One-Arm Dumbbell Row

rest: 60 s

Set 4

3 rounds

16

Keabsahan

x

5

kg

Smith Machine Behind the Back Shrug

rest: 60 s

Set 5

4 rounds

12

Keabsahan

x

3

kg

Barbell Curl

rest: 60 s

Set 6

3 rounds

8

Keabsahan

x

5

kg

Dumbbell Alternate Bicep Curl

rest: 60 s

Set 7

1 round

max

Keabsahan

x

2

kg

Plate Twist

rest after the set: 60 s