Das Bizeps Workout – 6 Übungen für mehr Muckis

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Das Bizeps Workout:

1A. Pullup or Band Pullup

Sets: 4

WDH: 10-12

Pause: 30 seconds

1B. One-Arm Dumbbell Row

Sets: 4

WDH: 10-12 (each side)

Pause: 30 seconds

1C. Face Pull

Sets: 4

WDH: 10-12

Pause: 30 seconds

1D. Back Extension or Kobra

Sets: 4

WDH: 10-12

Pause: 30 seconds

2A. Alternating Dumbbell Curl

Sets: 4

WDH: 10-12 (each side)

Pause: 30 seconds

2B. Incline Dumbbell Hammer Curl

Sets: 3

WDH: 10-12 (each side)

Pause: 30 seconds

Und danach ein leckerer Eiweißshake z.B  von Bodylab24

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