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Day 3 on this Workout Split. Pull Day: 2 Working Sets each of : -Wide Grip Pull Ups -Chest Supported DB Rowing -Neutral Grip Rowing -Lower Back Extensions -SM Kelso Shrugs -Biceps DB Curls -Rope Hammer Curls

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Anand Nagu

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29,397 Aufrufe • vor 2 Monaten •via X (Twitter)

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I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED
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I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

Dean Turner

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Friday session - quad focus 2 sets Rotary Calf Extension 2 sets Abductors 2 sets Kneeling Ham Curl 2 sets Leg Extensions 2 sets Adductors 2 sets Leg Press 2 sets Hack Squats 2 sets DB Hammer Curls 2 sets EZ Curls
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Friday session - quad focus 2 sets Rotary Calf Extension 2 sets Abductors 2 sets Kneeling Ham Curl 2 sets Leg Extensions 2 sets Adductors 2 sets Leg Press 2 sets Hack Squats 2 sets DB Hammer Curls 2 sets EZ Curls

BostonBiceps💯- Natural Dad Bod Specialist

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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?
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Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?

Rob Lipsett

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- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.
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- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

Prince Aboagye-Boadi

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Biceps day 🔥 Started with incline DB curls (long head + stretch). Then preacher curls with a wider grip to hit the short head—control every rep. Finished with seated hammers for that brachialis/arm width, focusing on the squeeze + slow eccentrics.
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Biceps day 🔥 Started with incline DB curls (long head + stretch). Then preacher curls with a wider grip to hit the short head—control every rep. Finished with seated hammers for that brachialis/arm width, focusing on the squeeze + slow eccentrics.

Elijah Baier

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If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽
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If you want a KILLER upper body workout SAVE this post and run it during your next session.💪🏽😤 G7 UPPER BODY WORKOUT: Bench Press - 4 SETS x 10-12 REPS Chest Supported Row - 4 SETS x 10-12 REPS Machine Shoulder Press - 3 SETS x 10-12 REPS Neutral Lat Pull Downs - 3 SETS x 10-12 REPS Incline Dumbell Press - 2 SETS x 10-12 REPS GIANT SET : DB Lateral Raises - 3 SETS x 12-15 REPS Tricep Press Downs - 4 SETS x 10-15 REPS DB Curls - 3 SETS x 8-10 REPS KILL IT!⚡️💪🏽

FOUSEY

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i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out
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i was asked what i do in the gym: Back day: Weighted Pull ups 3 sets to failure Bodyweight Pull ups to failure Narrow Grip Row 3 sets 6-8 reps Wide Grip Row 3 sets 4-6 reps Tricep Pulldowns Heavy set 4-6 reps into 6-12 reps half weight Skullcrushers 6-8 Reps 3 sets Behind Back Barbell Press, 3 sets 6-8 reps Delt Flys 3 sets 8-10 reps Body Weight Pull ups to burn out

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The Only Arm Day Workout You'll Ever Need: 1. Decline DB Curls | 8 x 4 2. The Zottman curl | 8 x 4 3. Single arm cable curls | 8 X 4 4. Crucifix Curls | 8 x 4 Four seconds negatives | 40-sec rest in between sets.
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The Only Arm Day Workout You'll Ever Need: 1. Decline DB Curls | 8 x 4 2. The Zottman curl | 8 x 4 3. Single arm cable curls | 8 X 4 4. Crucifix Curls | 8 x 4 Four seconds negatives | 40-sec rest in between sets.

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Try this grip next time you do hammer curls
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Try this grip next time you do hammer curls

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Wide grip push ups for chest day funsies 🫶🏻
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Wide grip push ups for chest day funsies 🫶🏻

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Chris Bumstead was asked for his 10 favorite exercises “for the rest of time.” He didn’t name a single machine. Not one. -Squats -Deadlifts -Pull-ups -Incline DB press -DB shoulder press -Close-grip barbell press -DB curls -Bent-over rows -Lateral raises -Hanging leg raises Lesson here boys. That video was for Dean T. and all the stability crowd.
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Chris Bumstead was asked for his 10 favorite exercises “for the rest of time.” He didn’t name a single machine. Not one. -Squats -Deadlifts -Pull-ups -Incline DB press -DB shoulder press -Close-grip barbell press -DB curls -Bent-over rows -Lateral raises -Hanging leg raises Lesson here boys. That video was for Dean T. and all the stability crowd.

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chest and back workout 5 sets of ring muscle ups weighted 4 sets of weighted ring dips and weighted pull-ups
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chest and back workout 5 sets of ring muscle ups weighted 4 sets of weighted ring dips and weighted pull-ups

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I have Never met a Man who doesn’t want Bulging Biceps. Rope Hammer Curls = THICK BICEPS.
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I have Never met a Man who doesn’t want Bulging Biceps. Rope Hammer Curls = THICK BICEPS.

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My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸
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My time under tension back routine 🔥 1. Lat pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸

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Proof🤭. Second video is me practising wide grip pull ups.
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Proof🤭. Second video is me practising wide grip pull ups.

Chief Chilo, MSc💋

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The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching
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The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching

Dean Turner

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The REAL Perfect Leg Day: • 2 Sets of Leg Extensions • 2 Sets of Seated Leg Curls • 2 Sets of Pendulum/Hack/Belt/Smith Squats • 2 Sets of 45° Hyperextensions • 3 Sets of Adduction Machine • 2 Sets of Glute Bridge Machine • 3 Sets of Calf Press Machine ALL BASES COVERED!
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The REAL Perfect Leg Day: • 2 Sets of Leg Extensions • 2 Sets of Seated Leg Curls • 2 Sets of Pendulum/Hack/Belt/Smith Squats • 2 Sets of 45° Hyperextensions • 3 Sets of Adduction Machine • 2 Sets of Glute Bridge Machine • 3 Sets of Calf Press Machine ALL BASES COVERED!

Dean Turner

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Here's the finisher at the end of today's main workout of squats, bench presses & Romanian deadlifts: 5 sets of 10 wide neutral-grip chins + farmer's carry @ 130lbs on each arm Progress happens one day at a time Just get it done.
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Here's the finisher at the end of today's main workout of squats, bench presses & Romanian deadlifts: 5 sets of 10 wide neutral-grip chins + farmer's carry @ 130lbs on each arm Progress happens one day at a time Just get it done.

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Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets
0:36

Perhaps the GREATEST 5 day workout split known to man is… DAY 1: Pull DAY 2: Push DAY 3: Lower DAY 4: Off/Zone 2 Cardio DAY 5: Upper DAY 6: Lower DAY 7: Off/Zone 2 Cardio And here are the workouts that go along with it: 𝗣𝗨𝗟𝗟 Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x5-10 @ 0-1 RIR Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 2x5-10 @ 0-1 RIR 𝗣𝗨𝗦𝗛 Exercise1: Sternal Pecs Machine Press — 2x5-10 @ 0-1 RIR Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x5-10 @ 0-1 RIR Exercise 6: Single Arm Tricep Push-Downs — 2x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 2: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR Exercise 4: SLDLs — 2x5-10 @ 0-1 RIR Exercise 5: Calf Press — 2x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 6: Glute Bridge Machine — 2x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR 𝗨𝗣𝗣𝗘𝗥 Exercise 1: Clavicular Pecs Machine Press — 3x5-10 @ 0-1 RIR Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 3x5-10 @ 0-1 RIR Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 3x5-10 @ 0-1 RIR Exercise 6: Seated BTB Cable Curls — 3x5-10 @ 0-1 RIR Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Seated Leg Curls — 3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 3x5-10 @ 0-1 RIR Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press — 2x5-10 @ 0-1 RIR Exercise 5: Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR Exercise 7: Ab Crunch Machine — 2x5-10 @ 0-1 RIR NOTE: - All working sets are prescribed @ 0-1 RIR with 1 RIR being preferred - If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets - Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats/SLDLs to avoid ending up in a susceptible position - 2 minutes rest between working sets is the FLOOR…3 or more is preferred - 60-90 seconds rest is fine between WARM UP sets

Dean Turner

163,601 Aufrufe • vor 2 Monaten