Latihan
спина бицепс понедельник
Author: Street_Workout
Laman
Set 1
1 round
60
s
Stretching
rest: 90 s
10
Kesahan
Kuasa keluaran dua
rest after the set: 180 s
Set 2
4 rounds
15
Kesahan
x
15
kg
Tarik-up
rest: 90 s
8
Kesahan
x
15
kg
Wide Grip Pull-Ups
rest: 90 s
15
Kesahan
Wide-Grip Rear Pull-Ups
rest: 90 s, after the set 180 s
Set 3
4 rounds
15
Kesahan
x
15
kg
Chin-Ups
rest: 90 s
15
Kesahan
Close grip chin-ups
rest: 90 s
15
Kesahan
Negative chin-ups
rest: 90 s
20
Kesahan
Australian chin-ups
rest: 90 s, after the set 180 s
Set 4
2 rounds
20
Kesahan
Dumbbell Bicep Curl
rest: 90 s
20
Kesahan
Alternate Hammer Curl
rest: 90 s, after the set 180 s
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