спина бицепс понедельник

Opplæring

спина бицепс понедельник

Author: Street_Workout

Start

Set 1

1 round

60

s

Stretching

rest: 90 s

10

Gyldighet

Muscle up med to hender

rest after the set: 180 s

Set 2

4 rounds

15

Gyldighet

x

15

kg

Pull-ups

rest: 90 s

8

Gyldighet

x

15

kg

Wide Grip Pull-Ups

rest: 90 s

15

Gyldighet

Wide-Grip Rear Pull-Ups

rest: 90 s, after the set 180 s

Set 3

4 rounds

15

Gyldighet

x

15

kg

Chin-Ups

rest: 90 s

15

Gyldighet

Close grip chin-ups

rest: 90 s

15

Gyldighet

Negative chin-ups

rest: 90 s

20

Gyldighet

Australian chin-ups

rest: 90 s, after the set 180 s

Set 4

2 rounds

20

Gyldighet

Dumbbell Bicep Curl

rest: 90 s

20

Gyldighet

Alternate Hammer Curl

rest: 90 s, after the set 180 s