спина бицепс понедельник

Latihan

спина бицепс понедельник

Author: Street_Workout

Rumah

Set 1

1 round

60

s

Stretching

rest: 90 s

10

Keabsahan

Daya keluaran dari dua

rest after the set: 180 s

Set 2

4 rounds

15

Keabsahan

x

15

kg

Pull-up

rest: 90 s

8

Keabsahan

x

15

kg

Wide Grip Pull-Ups

rest: 90 s

15

Keabsahan

Wide-Grip Rear Pull-Ups

rest: 90 s, after the set 180 s

Set 3

4 rounds

15

Keabsahan

x

15

kg

Chin-Ups

rest: 90 s

15

Keabsahan

Close grip chin-ups

rest: 90 s

15

Keabsahan

Negative chin-ups

rest: 90 s

20

Keabsahan

Australian chin-ups

rest: 90 s, after the set 180 s

Set 4

2 rounds

20

Keabsahan

Dumbbell Bicep Curl

rest: 90 s

20

Keabsahan

Alternate Hammer Curl

rest: 90 s, after the set 180 s