Opplæring
3. (руки)
Author: Семен Иванов
Start
Set 1
1 round
300
s
Warm-up
Set 2
1 round
5
Gyldighet
x
50
kg
Barbell Curl
rest: 60 s
7
Gyldighet
x
45
kg
Barbell Curl
rest: 60 s
8
Gyldighet
x
40
kg
Barbell Curl
rest: 60 s
12
Gyldighet
x
30
kg
Barbell Curl
rest: 60 s
20
Gyldighet
x
20
kg
Barbell Curl
rest after the set: 60 s
Set 3
1 round
7
Gyldighet
x
20
kg
Incline Dumbbell Curl
rest: 60 s
8
Gyldighet
x
15
kg
Incline Dumbbell Curl
rest: 60 s
20
Gyldighet
x
10
kg
Incline Dumbbell Curl
rest after the set: 60 s
Set 4
1 round
7
Gyldighet
x
40
kg
Reverse Barbell Curl
rest: 60 s
9
Gyldighet
x
35
kg
Reverse Barbell Curl
rest: 60 s
12
Gyldighet
x
30
kg
Reverse Barbell Curl
rest after the set: 60 s
Set 5
1 round
6
Gyldighet
x
30
kg
Hammer Curls
rest: 60 s
8
Gyldighet
x
25
kg
Hammer Curls
rest: 60 s
12
Gyldighet
x
15
kg
Hammer Curls
rest after the set: 60 s
Set 6
4 rounds
12
Gyldighet
x
20
kg
Dumbbell One-Arm Triceps Extension
12
Gyldighet
Bench Dips
rest: 60 s
Set 7
4 rounds
15
Gyldighet
x
10
kg
Standing Bent-Over Two-Arm Dumbbell Triceps Extension
rest: 60 s, after the set 20 s
Set 8
5 rounds
15
Gyldighet
Crunches
rest: 20 s
Set 9
1 round
10
Gyldighet
Stomach Vacuum
rest after the set: 60 s
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