Beschrijving
In this video, I answer training, nutrition, supplementation, and personal questions asked on my Instagram a few days ago.
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⏱ TIMESTAMPS
00:00 INTRO
00:35 EXERCISE 1
02:41 EXERCISE 2
04:23 EXERCISE 3
05:16 EXERCISE 4
06:02 EXERCISE 5
09:18 EXERCISE 6
10:13 EXERCISE 7
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🏋🏻♀️ WORKOUT
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WORKOUT 👇 [This is the exercise order]
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1️⃣ DEADLIFT | 3 Sets, 8 Reps
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2️⃣ LAT PULLDOWN | 4 Sets, 20 Reps
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3️⃣ CHEST-SUPPORTED ROW | 3 Sets, 8-12-15 Reps
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4️⃣ STRAIGHT-ARM ROPE PULLDOWN | 3 Sets, 20 Reps
✔️ Take last set to failure
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5️⃣ SINGLE-ARM PULLDOWN | 3 Sets, 20 Reps
✔️ Take last set to failure
👆 Super-set with 5
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6️⃣ ALT. DUMBBELL CURL | 3 Sets, 15 Reps
✔️ Take last set to failure
👇 Super-set with 6
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7️⃣ DB REVERSE CURL | 3 Sets, AMRAP
✔️ Take last set to failure
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✔️ Monitor rest in between sets. Take as much as needed, but not more.
✔️ AMRAP = As many reps as possible
✔️ Super-setting is switching between two exercises, resting after 1 set of each exercise.
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