Thursday -Back/Biceps

Move quickly through each exercise with minimal rest for best results. Rest between sets should be 30-45 seconds and rests between exercises should be only the length of time it takes you to get to your next exercise.

Exercises

Seria 1: 4 rund

Wide Grip Pull Downs

1 minuta

Seria 2: 4 rund

Seated Reverse Grip Pull Downs

1 minuta

Seria 3: 4 rund

Bent Over Row

1 minuta

Seria 4: 4 rund

Seated Close-Grip Cable Rows

1 minuta

Seria 5: 4 rund

Seated And Bent-Over Dumbbell Preacher Curls

1 minuta

Seria 6: 4 rund

Incline Dumbbell Curls

1 minuta

Seria 7: 4 rund

Standing Dumbbell Curls

1 minuta

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