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Exercises
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Penilaian
Latihan
Циці
Author:
No Mad
Rumah
Set 1
1 round
12
Keabsahan
x
40
kg
Barbell Bench Press - Medium Grip
rest: 90 s
10
Keabsahan
x
50
kg
Barbell Bench Press - Medium Grip
rest: 90 s
8
Keabsahan
x
60
kg
Barbell Bench Press - Medium Grip
rest: 90 s
6
Keabsahan
x
70
kg
Barbell Bench Press - Medium Grip
rest: 90 s
6
Keabsahan
x
70
kg
Barbell Bench Press - Medium Grip
rest: 90 s
max
Keabsahan
x
70
kg
Barbell Bench Press - Medium Grip
rest after the set: 120 s
Set 2
1 round
12
Keabsahan
x
20
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
10
Keabsahan
x
30
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
8
Keabsahan
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
8
Keabsahan
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest: 90 s
max
Keabsahan
x
40
kg
Barbell Incline Bench Press Medium-Grip
rest after the set: 120 s
Set 3
1 round
12
Keabsahan
x
30
kg
Decline Smith Press
rest: 90 s
10
Keabsahan
x
30
kg
Decline Smith Press
rest: 90 s
8
Keabsahan
x
40
kg
Decline Smith Press
rest: 90 s
6
Keabsahan
x
40
kg
Decline Smith Press
rest: 90 s
max
Keabsahan
x
40
kg
Decline Smith Press
rest after the set: 120 s
Set 4
1 round
12
Keabsahan
x
12
kg
Dumbbell Bench Press
rest: 90 s
10
Keabsahan
x
16
kg
Dumbbell Bench Press
rest: 90 s
8
Keabsahan
x
20
kg
Dumbbell Bench Press
rest: 90 s
8
Keabsahan
x
20
kg
Dumbbell Bench Press
rest: 90 s
max
Keabsahan
x
24
kg
Dumbbell Bench Press
rest after the set: 120 s
Set 5
1 round
12
Keabsahan
x
3
kg
Розведення гантелей лежачи
rest: 90 s
12
Keabsahan
x
12
kg
Розведення гантелей лежачи
rest: 90 s
10
Keabsahan
x
16
kg
Розведення гантелей лежачи
rest: 90 s
8
Keabsahan
x
16
kg
Розведення гантелей лежачи
rest: 90 s
max
Keabsahan
x
20
kg
Розведення гантелей лежачи
rest after the set: 120 s
Set 6
1 round
12
Keabsahan
x
12
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
10
Keabsahan
x
16
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
8
Keabsahan
x
20
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
6
Keabsahan
x
24
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
max
Keabsahan
x
24
kg
Bent-Arm Dumbbell Pullover
rest after the set: 120 s
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