MASS Workout: Biceps & Triceps скачать в хорошем качестве

MASS Workout: Biceps & Triceps

Are you working your ass off at the gym, and your arms are still not growing? Do you want to increase the size of your arms? What should you do, and how do you structure your training? Chapters: 00:00 Incline Dumbbell Curl 01:55 Low Row Biceps Cable Curl 02:57 Standing Barbell Biceps Curl 04:10 Arm Curl Matrix 06:14 Seated Dip – Exigo 08:15 Triceps Cable Pushdown 09:46 Triceps Extension bent forward 11:26 Underhand pushdown TRAINING: BICEPS: Incline Dumbbell Curl 3 sets; 13,12,10 reps; 16,18,22kg Low Row Biceps Cable Curl 2 sets; 15,13 reps; 18,25kg Standing Barbell Biceps Curl 3 sets; 13,11,12 reps; 40,45,50kg Arm Curl Matrix 2 sets; 13 reps; 23,27kg TRICEPS: Seated Dip – Exigo 3 sets; 15,15,14 reps; 90,110,120kg Triceps Cable Pushdown 3 sets; 15,13,11 reps; 27,32,32kg Triceps Extension bent forward 2 sets; 15,14 reps; 42,47kg Underhand pushdown 2 sets; 15,10 reps; 12.5,14.7kg