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  • Spate Biceps Cosminie

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    slowmod
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    The document outlines a workout routine consisting of 9 exercises: 1) pull-ups with wide grip, 2) chest-supported rows with wide and close grips, 3) chest-supported rows with wide back grip and supinated grip, 4) seated rows on a machine, 5) dumbbell curls from standing, 6) concentrated curls on an inclined bench, 7) EZ bar curls from standing, 8) bicycle crunches, and 9) reverse crunches. Each exercise lists sets and repetitions to perform.

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    program spate biceps

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    The document outlines a workout routine consisting of 9 exercises: 1) pull-ups with wide grip, 2) chest-supported rows with wide and close grips, 3) chest-supported rows with wide back grip and supinated grip, 4) seated rows on a machine, 5) dumbbell curls from standing, 6) concentrated curls on an inclined bench, 7) EZ bar curls from standing, 8) bicycle crunches, and 9) reverse crunches. Each exercise lists sets and repetitions to perform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    83 views4 pages

    Spate Biceps Cosminie

    Uploaded by

    slowmod
    The document outlines a workout routine consisting of 9 exercises: 1) pull-ups with wide grip, 2) chest-supported rows with wide and close grips, 3) chest-supported rows with wide back grip and supinated grip, 4) seated rows on a machine, 5) dumbbell curls from standing, 6) concentrated curls on an inclined bench, 7) EZ bar curls from standing, 8) bicycle crunches, and 9) reverse crunches. Each exercise lists sets and repetitions to perform.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 4

    1.

    Tractiuni la liber cu priza departata


    a. 4x serii – repetari pana la epuizare

    2. Superserie
    a. Tractiuni la helcometru cu priza larga la piept
    b. Tractiuni la helcometru cu priza apropiata
    i. 4x serii – 15, 12, 10, 8 repetari

    3. Superserie
    a. Tractiuni la helcometru cu priza larga la spate
    b. Tractiuni la helcometru cu priza supinatie
    i. 4x serii – 15,12,10,8 repetari
    4. Ramat din sezut la scripete
    a. 4x serii – 15,12,10,8 +dropset

    5. Flexii cu ganterele din picioare


    a. 4x serii – 15,12,10,8 + dropset

    6. Flexii concentrate cu ganterele din sezut la banca usor inclinata


    a. 4x serii – 12, 12, 12, 12
    7. Flexii cu bara EZ din stand
    a. 100 repetari

    8. Bycicle crunch
    a. 100 repetari

    9. Reverse crunch
    a. 4x serii – 20 repetari

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