🏠 Bosh sahifa 📁 Uydagi mashqlar 📖 Lugʻat
7-hafta Kun 2 — Uy mashqiWeek 7 Day 2 HomePro
Wednesday - Back + Biceps
Wide-Grip Pull-Ups Behind the Head
3x10
Scapular Retraction in Hanging Position
3x15
Alternating Medium-Grip Pull-Ups
3x10
per arm
Close-Grip Pull-Ups on Low Bar
3x12
Bicep Curls with bottles (Seated, supination)
4x20
Controlled Bicep Curls
3x10
lower for 3 seconds