Latihan
Груди+Біцепс
Author: No Mad
Laman
Set 1
1 round
20
Kesahan
x
20
kg
Barbell Bench Press - Medium Grip
rest: 90 s
12
Kesahan
x
30
kg
Barbell Bench Press - Medium Grip
rest: 90 s
10
Kesahan
x
40
kg
Barbell Bench Press - Medium Grip
rest: 90 s
8
Kesahan
x
50
kg
Barbell Bench Press - Medium Grip
rest: 90 s
max
Kesahan
x
60
kg
Barbell Bench Press - Medium Grip
rest after the set: 90 s
Set 2
1 round
10
Kesahan
x
12
kg
Dumbbell Bench Press
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Bench Press
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Bench Press
rest after the set: 90 s
Set 3
1 round
10
Kesahan
x
12
kg
Incline Dumbbell Press
rest: 90 s
10
Kesahan
x
12
kg
Incline Dumbbell Press
rest: 90 s
10
Kesahan
x
12
kg
Incline Dumbbell Press
rest after the set: 90 s
Set 4
1 round
10
Kesahan
x
12
kg
Decline Dumbbell Bench Press
rest: 90 s
10
Kesahan
x
12
kg
Decline Dumbbell Bench Press
rest: 90 s
10
Kesahan
x
12
kg
Decline Dumbbell Bench Press
rest after the set: 90 s
Set 5
1 round
10
Kesahan
x
12
kg
Dumbbell Flyes
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Flyes
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Flyes
rest after the set: 90 s
Set 6
1 round
10
Kesahan
x
12
kg
Incline Dumbbell Bench With Palms Facing In
rest: 90 s
10
Kesahan
x
12
kg
Incline Dumbbell Bench With Palms Facing In
rest: 90 s
10
Kesahan
x
12
kg
Incline Dumbbell Bench With Palms Facing In
rest after the set: 90 s
Set 7
1 round
10
Kesahan
x
12
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
10
Kesahan
x
12
kg
Bent-Arm Dumbbell Pullover
rest: 90 s
10
Kesahan
x
12
kg
Bent-Arm Dumbbell Pullover
rest after the set: 90 s
Set 8
1 round
10
Kesahan
x
12
kg
Dumbbell Bicep Curl
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Bicep Curl
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Bicep Curl
rest after the set: 90 s
Set 9
1 round
10
Kesahan
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Alternate Bicep Curl
rest: 90 s
10
Kesahan
x
12
kg
Dumbbell Alternate Bicep Curl
rest after the set: 90 s
Set 10
1 round
10
Kesahan
x
12
kg
Hammer Curls
rest: 90 s
10
Kesahan
x
12
kg
Hammer Curls
rest: 90 s
10
Kesahan
x
12
kg
Hammer Curls
rest after the set: 90 s
Set 11
1 round
10
Kesahan
x
12
kg
Concentration Curls
rest: 90 s
10
Kesahan
x
12
kg
Concentration Curls
rest: 90 s
10
Kesahan
x
12
kg
Concentration Curls
rest after the set: 90 s
Set 12
1 round
max
Kesahan
x
12
kg
Standing One-Arm Dumbbell Curl Over Incline Bench
rest: 90 s
max
Kesahan
x
12
kg
Standing One-Arm Dumbbell Curl Over Incline Bench
rest after the set: 90 s
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