біцепс

Обука

біцепс

Author: Сергій Бялківський

Set 1

2 rounds

6

Рок важења

Chin-Ups

rest: 90 сек, after the set 60 сек

Set 2

4 rounds

10

Рок важења

x

12

kg

Concentration Curls

rest: 80 сек, after the set 60 сек

Set 3

4 rounds

12

Рок важења

x

12

kg

Cross Body Hammer Curl

rest: 80 сек, after the set 60 сек

Set 4

4 rounds

10

Рок важења

x

12

kg

Alternate Hammer Curl

rest: 80 сек, after the set 60 сек

Set 5

3 rounds

90

сек

x

7

kg

Dumbbell Alternate Bicep Curl

rest: 120 сек, after the set 60 сек