Training programs » Three-day split to gain mass
Day 12
Target area: Back, Shoulders
Set 1
4 rounds
8
Hiệu lực
Bent Over Barbell Row
rest: as much as you need
Set 2
4 rounds
10
Hiệu lực
Wide-Grip Lat Pulldown
rest: as much as you need
Set 3
4 rounds
12
Hiệu lực
Underhand Cable Pulldowns
rest: as much as you need
Set 4
3 rounds
10
Hiệu lực
Seated Dumbbell Press
rest: as much as you need
Set 5
3 rounds
10
Hiệu lực
Upright Cable Row
rest: as much as you need
Set 6
3 rounds
10
Hiệu lực
Dumbbell Incline Row
rest: as much as you need
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