Non ha allenamento diretto per le braccia? e questo allora cos'è???

If you feel cheated and betrayed by my original recommendations, follow the same parameters given in the plan, but cut the total sets in half. For example, on the 10 x 3 day at 80% of 1RM (i.e, Day 1), execute the following:


Preacher Curl, Decline Dumbbell Triceps Extension Superset

Sets: 5

Reps: 3

Load: 80% of 1RM

Rest: 60 seconds

On the other upper body day with 60% of 1RM, execute the following:

Incline Hammer Curl, Tricep Pressdown Superset

Sets: 2-3

Reps: 10

Load: 60% of 1RM

Rest: 60 seconds