Menu

Profile

Robert George
  • AGE
  • HEIGHT
  • WEIGHT
  • LOCATION

WORKOUT PROGRAMS

  • 1mixed and forearm
    • Close Grip Chin Up
      Sets: 3 Reps: max Rest: 60-120
    • Z-Bar Curl
      Sets: 3 Reps: 8-10 Rest: 60-90
    • Dumbbell Kickback
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Zottman Curl
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Reverse Wrist Curl
      Sets: 3 Reps: 15 Rest: 60-90
  • 2triceps focused
    • Close Grip Bench Press
      Sets: 3 Reps: 8-10 Rest: 60-90
    • Triceps Dips
      Sets: 3 Reps: 8-12 Rest: 60-90
    • Dumbbell Skull Crusher
      Sets: 3 Reps: 10-12 Rest: 60-90
    • High Pulley Overhead Tricep Extension
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Rope Pushdown
      Sets: 3 Reps: 15-20 Rest: 60-90
  • 3biceps focused
    • Barbell Curl
      Sets: 4 Reps: 8-10 Rest: 60-90
    • Hammer Curl
      Sets: 3 Reps: 10-12 Rest: 60-90
    • Dumbbell Preacher Curl
      Sets: 3 Reps: 12-15 Rest: 60-90
    • Concentration Curl
      Sets: 2 Reps: 15-20 Rest: 60-90
    • Reverse Grip EZ-Bar Curl
      Sets: 3 Reps: 12-15 Rest: 60-90
  • 43.Gün Bacak Antrenmanı
    • Dumbbell Goblet Squat
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Leg Extension
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Leg Curl
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Lever Seated Calf Raise
      Sets: 4 Reps: 10-12 Rest: 45-60
    • Decline Sit-up
      Sets: 3 Reps: 12-15 Rest: 30-45
    • Incline Leg Hip Raise
      Sets: 3 Reps: 12-15 Rest: 30-45
  • 52.Gün Çekme Antrenmanı
    • Lat Pulldown
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Close Grip Cable Row
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Face Pull
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Rear Delt Fly Machine
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Behind The Back Barbell Shrug
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Dumbbell Preacher Curl
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Hammer Curl
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Barbell Curl
      Sets: 3 Reps: 10-12 Rest: 45-60
  • 61.Gün İtme Antrenmanı
    • Bench Press
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Incline Dumbbell Press
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Pec Deck Fly
      Sets: 3 Reps: 12-15 Rest: 45-60
    • Dumbbell Shoulder Press
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Dumbbell Lateral Raise
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Two Arm Dumbbell Front Raise
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Push-down
      Sets: 3 Reps: 10-12 Rest: 45-60
    • Cable Tricep Kickback
      Sets: 3 Reps: 10-12 Rest: 45-60

Site Menu Close Menu