Pull Day 3 (Thursday)
Exercises
Warm Up
Легкое кардио Scapula Restriction Arm Circle
1 set
Wide Pull Up
Или до отказа
3 sets
8-12 reps
Rest 2min 0s
Dumbbell Row
3 sets
10-12 reps
Rest 1min 30s
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Rear Delt Reverse Fly (Dumbbell)
Лёгкий или умеренный вес.
3 sets
10-12 reps
Rest 1min 30s
Bicep Curl (Dumbbell)
3 sets
10-12 reps
Rest 1min 30s
Seated Palms Up Wrist Curl
3 sets
6-16 reps
Rest 1min 30s
Shrug (Dumbbell)
2 sets
10-15 reps
Rest 1min 0s
Stretching
Upper back stretch Lat stretch Biceps & Forearm stretch Neck stretch
1 set