Treniņš
Спина / руки
Author: Виталий Дронов
Pradžia
Set 1
3 rounds
8
Derīgums
Close grip pull-ups
rest: 150 s
8
Derīgums
Close grip chin-ups
rest: 150 s
8
Derīgums
Pull-ups
rest: 150 s
8
Derīgums
Chin-Ups
rest: 150 s
7
Derīgums
Neutral-Grip Pull Ups
rest: 150 s, after the set 120 s
Set 2
5 rounds
12
Derīgums
Bent Over One-Arm Long Bar Row
rest: 150 s
10
Derīgums
Wide-Grip Lat Pulldown
rest: 150 s, after the set 120 s
Set 3
5 rounds
10
Derīgums
Bent Over Barbell Row
rest: 150 s
10
Derīgums
V-Bar Pulldown
rest: 150 s
10
Derīgums
Rope Straight-Arm Pulldown
rest: 150 s, after the set 120 s
Set 4
3 rounds
12
Derīgums
Lying Triceps Press
rest: 150 s
10
Derīgums
Hammer Curls
rest: 150 s, after the set 120 s
Set 5
3 rounds
12
Derīgums
Dumbbell One-Arm Triceps Extension
rest: 150 s
10
Derīgums
Barbell Curls Lying Against An Incline
rest: 150 s, after the set 120 s
Set 6
3 rounds
10
Derīgums
One Arm Dumbbell Preacher Curl
rest: 150 s
12
Derīgums
Reverse Grip Triceps Pushdown
rest: 150 s, after the set 120 s
Set 7
5 rounds
10
Derīgums
Hanging Pike
rest: 150 s, after the set 120 s
Sūtīt