Full Push Day with Dumbbells- Back and Biceps скачать в хорошем качестве

Full Push Day with Dumbbells- Back and Biceps

PULL – Back, Biceps, Rear Delts Focus: Upper back, biceps, rear shoulders Equipment: Light to moderately heavy dumbbells, towel or band for warm-up ⸻ 🔥 Warm-Up (5–7 min) • Towel or Band Pull-Aparts – 15 reps • Arm Circles – 30 sec forward + 30 sec backward • Arm Swings (horizontal & vertical) – 30 sec • Cat-Cow Stretches – 30 sec • Scapula Squeezes – 15 reps ⸻ 🏋️‍♀️ Workout (3 Sets Each Exercise) 1. Bent Over Dumbbell Rows – 10–12 reps 2. Dumbbell Hammer Curls – 10–12 reps 3. Reverse Flys (hinge position) – 12–15 reps 4. Incline Bicep Curls (seated or slightly hinged forward) – 10 reps 5. Deadstop Rows (pause at bottom) – 10 reps 6. Isometric Bicep Hold + Slow Eccentric Curl – 8 reps 7. Superman Reverse Pulls (prone) – 12–15 reps 8. Side-Lying Rear Delt Raise – 10 per side Rest 30–45 sec between exercises, 60–90 sec as needed between sets. ⸻ 🧘 Cool Down / Static Stretching (30 sec each) • Shoulder Stretch with Torso Twist • Scapula Squeeze Hold (seated or standing retraction) • Overhead Side Stretch (Standing Lateral Reach) • Cat-Cow Rotations – slow, controlled flow