Спина / руки

Latihan

Спина / руки

Author: Виталий Дронов

Rumah

Set 1

3 rounds

8

Keabsahan

Close grip pull-ups

rest: 150 s

8

Keabsahan

Close grip chin-ups

rest: 150 s

8

Keabsahan

Pull-up

rest: 150 s

8

Keabsahan

Chin-Ups

rest: 150 s

7

Keabsahan

Neutral-Grip Pull Ups

rest: 150 s, after the set 120 s

Set 2

5 rounds

12

Keabsahan

Bent Over One-Arm Long Bar Row

rest: 150 s

10

Keabsahan

Wide-Grip Lat Pulldown

rest: 150 s, after the set 120 s

Set 3

5 rounds

10

Keabsahan

Bent Over Barbell Row

rest: 150 s

10

Keabsahan

V-Bar Pulldown

rest: 150 s

10

Keabsahan

Rope Straight-Arm Pulldown

rest: 150 s, after the set 120 s

Set 4

3 rounds

12

Keabsahan

Lying Triceps Press

rest: 150 s

10

Keabsahan

Hammer Curls

rest: 150 s, after the set 120 s

Set 5

3 rounds

12

Keabsahan

Dumbbell One-Arm Triceps Extension

rest: 150 s

10

Keabsahan

Barbell Curls Lying Against An Incline

rest: 150 s, after the set 120 s

Set 6

3 rounds

10

Keabsahan

One Arm Dumbbell Preacher Curl

rest: 150 s

12

Keabsahan

Reverse Grip Triceps Pushdown

rest: 150 s, after the set 120 s

Set 7

5 rounds

10

Keabsahan

Hanging Pike

rest: 150 s, after the set 120 s