Workouts
широкая спина и бицепс
Author: Евгений З

широкая спина и бицепс

Start
Set 1
1 round
180
sеc
Warm-up
rest: 120 sеc
60
sеc
Jumping jacks
rest: 120 sеc
60
sеc
Mountain Climbers
rest after the set: 180 sеc
Set 2
1 round
5
rep
Wide Grip Pull-Ups
rest: 120 sеc
5
rep
Wide Grip Pull-Ups
rest: 120 sеc
12
rep
Wide Grip Pull-Ups
rest: 120 sеc
12
rep
Wide Grip Pull-Ups
rest: 120 sеc
12
rep
Wide Grip Pull-Ups
rest after the set: 180 sеc
Set 3
1 round
12
rep
x
30
kg
Elevated Cable Rows
rest: 120 sеc
12
rep
x
30
kg
Elevated Cable Rows
rest: 120 sеc
12
rep
x
30
kg
Bent Over Two-Dumbbell Row
rest: 120 sеc
12
rep
x
30
kg
Bent Over Two-Dumbbell Row
rest after the set: 180 sеc
Set 4
1 round
5
rep
Close grip pull-ups
rest: 120 sеc
5
rep
Close grip pull-ups
rest: 120 sеc
12
rep
Close grip pull-ups
rest: 120 sеc
12
rep
Close grip pull-ups
rest: 120 sеc
12
rep
Close grip pull-ups
rest after the set: 180 sеc
Set 5
1 round
12
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 sеc
12
rep
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 sеc
12
rep
Hammer Curls
rest: 120 sеc
12
rep
Hammer Curls
rest: 120 sеc
12
rep
x
10
kg
Concentration Curls
rest: 120 sеc
12
rep
x
10
kg
Concentration Curls
rest after the set: 180 sеc
Send