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

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

Save Routine

To save this routine and track your workouts, download Hevy for free.

Save Routine

To save this routine and track your workouts, download Hevy for free.