BICEPS
- Exercise 1) Single Arm Dumbell Curl (with a 1 second contraction)
- 4 sets x 10 - 15 reps
- Exercise 2) Preacher Curls (w/5 second hold in the middle of the negative portion of the rep)
- 4 sets x 10 - 15 reps
- Exercise 3) Reverse Grip Barbell Curls
- 4 sets x 10 - 15 reps
TRICEPS
- Exercise 1) Rope Pushdowns
- 4 sets x 20 reps
- Exericse 2) E-Z Bar Lying Triceps Extensions (w/5 second hold in the middle of the negative portion of the rep)
- 4 sets x 10 - 15 reps
- Exercise 3) Push Ups with narrow hand placement (Elbows close to the body)
- 4 sets to failure
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번호 | 제목 | 글쓴이 | 날짜 |
---|---|---|---|
3451 | Zahir Khudayarov-240 kg벤치프레스 | sss1004 | 2015.09.11 |
3450 | 스내치 강습 | sss1004 | 2015.09.11 |
3449 | 저스틴 캠톤의 햄스트링운동 | 건강지킴이 | 2015.01.30 |
3448 | 내츄럴 보디빌딩 다큐멘터리 by Rico van Huizen | 포카칩 | 2015.10.05 |
3447 |
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챈아 | 2017.01.07 |
3446 |
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바쁘다바뻐 | 2016.06.23 |
3445 |
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#turn_up | 2017.03.01 |
3444 |
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챈아 | 2017.02.15 |
3443 | RayMont Edmond & George Brown 어깨운동 [1] | ★JUSTFOCUS | 2017.05.20 |
3442 |
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#turn_up | 2016.10.12 |
3441 |
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챈아 | 2017.03.18 |
3440 | GRACYANNE BARBOSA | sss1004 | 2015.04.26 |
3439 | 대퇴사두 내외측광근 집중 스쿼트 [4] | JUSTDOIT | 2017.05.26 |
3438 | 군터 슐러캄프 모티베이션 영상 | 퍼펙트바디 | 2017.06.03 |
3437 |
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챈아 | 2016.12.11 |
3436 | 아몬 아디비 팔, 어깨운동 | 건강지킴이 | 2015.04.10 |
3435 | Big Ramy 모티베이션영상 [2] | 카운타크 | 2016.03.31 |
3434 |
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#turn_up | 2015.12.10 |
3433 | Snatches, Beer and Burpees in Big Sky | sss1004 | 2015.03.29 |
3432 | Nicole Wilkins Back & Arms | sss1004 | 2015.03.23 |