Тяни толкай (грудь спина)

Latihan

Тяни толкай (грудь спина)

Author: Aleks Bond

Rumah

Set 1

3 rounds

8

Keabsahan

x

35

kg

Leverage Decline Chest Press

rest: 40 s

12

Keabsahan

x

84

kg

Wide-Grip Lat Pulldown

rest: 120 s, after the set 180 s

Set 2

4 rounds

8

Keabsahan

x

40

kg

Incline Barbell Triceps Extension

rest: 40 s

8

Keabsahan

x

45

kg

Barbell Curl

rest: 120 s, after the set 180 s

Set 3

3 rounds

8

Keabsahan

x

60

kg

Smith Machine Incline Bench Press

rest: 40 s

10

Keabsahan

x

77

kg

Elevated Cable Rows

rest: 120 s, after the set 180 s

Set 4

3 rounds

15

Keabsahan

x

70

kg

Smith Machine Behind the Back Shrug

rest: 100 s, after the set 120 s

Set 5

1 round

max

Keabsahan

Pull-up

rest: 120 s

max

Keabsahan

Dips

rest after the set: 120 s

Set 6

3 rounds

20

Keabsahan

3/4 Sit-Up

rest: 60 s, after the set 120 s