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Antrenman
GPT. Arnold 3.
Author:
Almas Yessenguzhanov
Başlangıç
Set 1
4 rounds
10
Tekrar
x
20
kg
Bent Over Barbell Row
rest: 30 s, after the set 60 s
Set 2
4 rounds
max
Tekrar
Pull-up
rest: 30 s, after the set 60 s
Set 3
4 rounds
12
Tekrar
x
40
kg
Wide-Grip Lat Pulldown
rest: 30 s, after the set 60 s
Set 4
4 rounds
10
Tekrar
x
20
kg
Barbell Curl
rest: 30 s, after the set 60 s
Set 5
4 rounds
12
Tekrar
x
30
kg
Preacher Hammer Dumbbell Curl
rest: 30 s, after the set 60 s
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