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широкая спина и бицепс
Author:
Евгений З
широкая спина и бицепс
Başlangıç
Set 1
1 round
180
s
Warm-up
rest: 120 s
60
s
Jumping jacks
rest: 120 s
60
s
Mountain Climbers
rest after the set: 180 s
Set 2
1 round
5
Tekrar
Wide Grip Pull-Ups
rest: 120 s
5
Tekrar
Wide Grip Pull-Ups
rest: 120 s
12
Tekrar
Wide Grip Pull-Ups
rest: 120 s
12
Tekrar
Wide Grip Pull-Ups
rest: 120 s
12
Tekrar
Wide Grip Pull-Ups
rest after the set: 180 s
Set 3
1 round
12
Tekrar
x
30
kg
Elevated Cable Rows
rest: 120 s
12
Tekrar
x
30
kg
Elevated Cable Rows
rest: 120 s
12
Tekrar
x
30
kg
Bent Over Two-Dumbbell Row
rest: 120 s
12
Tekrar
x
30
kg
Bent Over Two-Dumbbell Row
rest after the set: 180 s
Set 4
1 round
5
Tekrar
Close grip pull-ups
rest: 120 s
5
Tekrar
Close grip pull-ups
rest: 120 s
12
Tekrar
Close grip pull-ups
rest: 120 s
12
Tekrar
Close grip pull-ups
rest: 120 s
12
Tekrar
Close grip pull-ups
rest after the set: 180 s
Set 5
1 round
12
Tekrar
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 s
12
Tekrar
x
15
kg
Dumbbell Alternate Bicep Curl
rest: 120 s
12
Tekrar
Hammer Curls
rest: 120 s
12
Tekrar
Hammer Curls
rest: 120 s
12
Tekrar
x
10
kg
Concentration Curls
rest: 120 s
12
Tekrar
x
10
kg
Concentration Curls
rest after the set: 180 s
Göndermek