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Biceps, Triceps and Shoulders 4cycles: Apuntes

This document outlines a 4-cycle workout routine focusing on back, chest, biceps, triceps and shoulders. The back and chest portion includes exercises like pullups, pushups, and dips performed over 4 cycles. The biceps, triceps and shoulders portion also consists of 4 cycles including chinups, ring curls, dips and pushups done with variations in grip.

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Andrés Vera C
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21 views

Biceps, Triceps and Shoulders 4cycles: Apuntes

This document outlines a 4-cycle workout routine focusing on back, chest, biceps, triceps and shoulders. The back and chest portion includes exercises like pullups, pushups, and dips performed over 4 cycles. The biceps, triceps and shoulders portion also consists of 4 cycles including chinups, ring curls, dips and pushups done with variations in grip.

Uploaded by

Andrés Vera C
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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BACK AND CHEST

4 CYCLES
Assisted 1 arm pullup work x 5 (L/R) + 1 Arm pushup x 5

(R/L)

Wide Pullup x 8-10 + Diamond Pushups x 10


Straight Bar Dips x 68 (Slow negatives)
Close Pullup x 810 + Declined Pushups x 15 25
Normal Pullup x 10 + Wide Pushups x 15
Dips x MAX
BICEPS, TRICEPS AND SHOULDERS

4CYCLES
Chin-ups x 8 12 + Dips 8-12
Rings Biceps Curl x 8 12 + Bench Dips or Triceps
extension 8-12
Chin-ups negatives x 6 8 negatives + Handstand
Pushup Wide x 6 8
Close grip chin ups x 8-12 + Dips on Straight bar 8-12
Hindu Pushup x 10 15 SUPERSET Pseudo Pushup x
10

Apuntes:

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