🏠 Bosh sahifa 📁 Zaldagi mashqlar 📖 Lugʻat
1-hafta Kun 3 — Zal mashqiWeek 1 Day 3 Gym
Thursday - Back
Classic deadlift from pit (3 - 5 cm)
3x8
Dumbbell Bent-Over Row (Single-Arm)
4x10
4x10 is for each arm
Wide grip lat pulldown
3x8
Seated Horizontal Row (Close-Grip)
4x12
here we do not take heavy weights, concentration on stretching the lats and contracting them. Release for 3 seconds, pull for 1 second
Seated dumbbell shrugs
4x20
Hyperextension with weight in hands in front of you
3x12
Pullover on a bench
2х8
not much weight, concentrate on stretching after training