September 2018 2 19 Report

Przetłumacz:

Legs –

Squats - 3 sets of 5/3/1 repetitions OR 10/8/5 sec/1-2 min w-t-r ratio Leg Press - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio

Chest –

Bench Press - 3 sets of 5/3/1 repetitions OR 10/8/5 sec/1-2 min w-t-r ratio Inclined Press - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio


Back –

Deadlifts - 3 sets of 5/3/1 repetitions OR 10/8/5 sec/1-2 min w-t-r ratio Pull-ups - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio


Shoulders –

Overhead Shoulder Press - 3 sets of 5/3/1 repetitions OR 10/8/5 sec/1-2 min w-t-r ratio Shoulder Supersets (Front Raise, Side Lateral Raise and Upright Row) - 3 sets of 10 repetitions for each exercise without rest OR 15 sec work for each exercise without rest/1-2 min rest after Upright Row w-t-r ratio


Triceps –

Dips - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio Tricep Pushdown - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio


Biceps –

Power Curls - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio Concentrated Curls - 3 sets of 10 repetitions OR 15 sec/1-2 min w-t-r ratio
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