Спина / руки

Antrenman

Спина / руки

Author: Виталий Дронов

Set 1

3 rounds

8

Tekrar

Close grip pull-ups

rest: 150 s

8

Tekrar

Close grip chin-ups

rest: 150 s

8

Tekrar

Pull-up

rest: 150 s

8

Tekrar

Chin-Ups

rest: 150 s

7

Tekrar

Neutral-Grip Pull Ups

rest: 150 s, after the set 120 s

Set 2

5 rounds

12

Tekrar

Bent Over One-Arm Long Bar Row

rest: 150 s

10

Tekrar

Wide-Grip Lat Pulldown

rest: 150 s, after the set 120 s

Set 3

5 rounds

10

Tekrar

Bent Over Barbell Row

rest: 150 s

10

Tekrar

V-Bar Pulldown

rest: 150 s

10

Tekrar

Rope Straight-Arm Pulldown

rest: 150 s, after the set 120 s

Set 4

3 rounds

12

Tekrar

Lying Triceps Press

rest: 150 s

10

Tekrar

Hammer Curls

rest: 150 s, after the set 120 s

Set 5

3 rounds

12

Tekrar

Dumbbell One-Arm Triceps Extension

rest: 150 s

10

Tekrar

Barbell Curls Lying Against An Incline

rest: 150 s, after the set 120 s

Set 6

3 rounds

10

Tekrar

One Arm Dumbbell Preacher Curl

rest: 150 s

12

Tekrar

Reverse Grip Triceps Pushdown

rest: 150 s, after the set 120 s

Set 7

5 rounds

10

Tekrar

Hanging Pike

rest: 150 s, after the set 120 s