Compound Sets Upper Workout

COMPOUND UPPER SETS 15reps x 3sets Lat pulldown. 120lb Ss. Reverse ez bb row. 90lb 15reps x 5sets *last set failure, drop set Stiff arm pulldown. 100, 70lb drop 15reps x 3sets Inc. Db press. 40, 45lb Ss. Machine assisted dip. 105lb 15reps x 5sets *last set failure, drop set Machine fly. 100, 70lb 15reps x 3sets Wide bb row. 50lb Ss. Dolphin pushups 15reps x 5sets *last set failure, drop set Governators db press. 10, 7.5lb 25reps x 3sets *last set failure, drop set Db kickback. 7.5, 5lb Bicep alternate db curls. 10, 7.5lb

Exercises

Set 1: 3 rondes

Gewichten: Gemiddeld

Cable Lat Pull Down

15 herhalingen

Transition

5 seconden

Gewichten: Gemiddeld

Barbell Reverse Grip Rows

15 herhalingen

Rest

20 seconden

Set 2: 4 rondes

Gewichten: Gemiddeld

Medicine Ball Pullovers on Stability Ball

15 herhalingen

Rest

10 seconden

Set 3: 1 ronde

Gewichten: Gemiddeld

Medicine Ball Pullovers on Stability Ball

Herhalingen tot falen

Rest

10 seconden

Set 4: 1 ronde

Transition

30 seconden

Set 5: 3 rondes

Gewichten: Gemiddeld

Incline Dumbbell Bench Press

15 herhalingen

Transition

5 seconden

Elevated Chest Dips

15 herhalingen

Rest

20 seconden

Set 6: 4 rondes

Gewichten: Gemiddeld

Dumbbell Fly

15 herhalingen

Rest

10 seconden

Set 7: 1 ronde

Gewichten: Gemiddeld

Dumbbell Fly

Herhalingen tot falen

Rest

10 seconden

Set 8: 1 ronde

Transition

30 seconden

Set 9: 3 rondes

Gewichten: Gemiddeld

Dumbbell Upright Rows

15 herhalingen

Transition

5 seconden

Dolphin Push-Ups

15 herhalingen

Rest

20 seconden

Set 10: 1 ronde

Rest

20 seconden

Set 11: 4 rondes

Gewichten: Licht

Governators

15 herhalingen

Rest

10 seconden

Set 12: 1 ronde

Gewichten: Licht

Governators

Herhalingen tot falen

Rest

10 seconden

Set 13: 1 ronde

Rest

30 seconden

Set 14: 2 rondes

Gewichten: Licht

Tricep Kickbacks

25 herhalingen

Rest

10 seconden

Set 15: 1 ronde

Gewichten: Licht

Tricep Kickbacks

Herhalingen tot falen

Rest

10 seconden

Set 16: 2 rondes

Gewichten: Licht

Isometric Bicep Curls

25 herhalingen

Rest

10 seconden

Set 17: 1 ronde

Gewichten: Licht

Isometric Bicep Curls

Herhalingen tot falen

Rest

10 seconden

Set 18: 1 ronde

Rest

10 seconden

Overhead Stretches

15 seconden

Shoulder Stretches

15 seconden

Tricep Stretches

15 seconden

Bicep Stretches

15 seconden

Chest Openers

15 seconden

Gerelateerde Workouts

Chest/upper Body

37 min 26 sec, Gemiddeld

Upper Body Basics Superset *C

24 min 44 sec, Gemiddeld

Upper Day 5

32 min 33 sec, Intens

Strenght upper body

47 min 45 sec, Intens

Upper Workout

18 min 30 sec, Gemiddeld

Upper Body

10 minuten, Gemiddeld

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