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30’’ de rest ..

Vinicius Andrade

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17,165 次观看 • 9 个月前 •via X (Twitter)

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Here is a MINUTE BY MINUTE breakdown of a very efficient and effective Upper Body session that’ll take just over 1 hour: (Times listed are the ending time of each event on a running timer) INCLINE MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest CHEST SUPPORTED MACHINE ROW (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest PEC FLY MACHINE (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest LAT PULL-DOWN MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest PREACHER CURL MACHINE (6) 50:30 — Working Set 1 53:30 — Rest 54:30 — Working Set 2 57:30 — Rest SEATED INCLINE TRICEP PUSH-DOWNS (7) 58:30 — Working Set 1 61:30 — Rest 62:30 — Working Set 2

Here is a MINUTE BY MINUTE breakdown of a very efficient and effective Upper Body session that’ll take just over 1 hour: (Times listed are the ending time of each event on a running timer) INCLINE MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest CHEST SUPPORTED MACHINE ROW (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest PEC FLY MACHINE (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest LAT PULL-DOWN MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest PREACHER CURL MACHINE (6) 50:30 — Working Set 1 53:30 — Rest 54:30 — Working Set 2 57:30 — Rest SEATED INCLINE TRICEP PUSH-DOWNS (7) 58:30 — Working Set 1 61:30 — Rest 62:30 — Working Set 2

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Here is a MINUTE BY MINUTE breakdown of the 75 minute Upper body workout from the original post: (Times listed are the ending time of each event on a running timer) FLAT MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest WIDE GRIP LAT PULL-DOWN (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest SEATED LOW TO HIGH CABLE FLYS (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest CHEST SUPPORTED ROW MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest 50:30 — Working Set 3 53:30 — Rest PREACHER CURL MACHINE (6) 54:30 — Working Set 1 57:30 — Rest 58:30 — Working Set 2 61:30 — Rest SEATED CABLE TRICEP PUSH-DOWNS (7) 62:30 — Working Set 1 65:30 — Rest 66:30 — Working Set 2 69:30 — Rest 70:30 — Working Set 3 73:30 — Rest DUMBBELL HAMMER CURLS (8) 74:30 — Working Set 1 75:00 — Walk out of the gym

Here is a MINUTE BY MINUTE breakdown of the 75 minute Upper body workout from the original post: (Times listed are the ending time of each event on a running timer) FLAT MACHINE PRESS (1) 1:00 — Warm Up Set 1 2:30 — Rest 3:30 — Warm Up Set 2 5:30 — Rest 6:30 — Working Set 1 9:30 — Rest 10:30 — Working Set 2 12:00 — Rest WIDE GRIP LAT PULL-DOWN (2) 13:00 — Warm Up Set 1 14:30 — Rest 15:30 — Warm Up Set 2 17:30 — Rest 18:30 — Working Set 1 21:30 — Rest 22:30 — Working Set 2 25:30 — Rest SEATED LOW TO HIGH CABLE FLYS (3) 26:30 — Working Set 1 29:30 — Rest 30:30 — Working Set 2 33:30 — Rest CHEST SUPPORTED ROW MACHINE (4) 34:30 — Working Set 1 37:30 — Rest 38:30 — Working Set 2 41:30 — Rest LATERAL RAISE MACHINE (5) 42:30 — Working Set 1 45:30 — Rest 46:30 — Working Set 2 49:30 — Rest 50:30 — Working Set 3 53:30 — Rest PREACHER CURL MACHINE (6) 54:30 — Working Set 1 57:30 — Rest 58:30 — Working Set 2 61:30 — Rest SEATED CABLE TRICEP PUSH-DOWNS (7) 62:30 — Working Set 1 65:30 — Rest 66:30 — Working Set 2 69:30 — Rest 70:30 — Working Set 3 73:30 — Rest DUMBBELL HAMMER CURLS (8) 74:30 — Working Set 1 75:00 — Walk out of the gym

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