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Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus.
Training characteristics: Specific workout to increase muscle strength and tonus in your Upper Limbs.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Increase load on 2, 3 and 4 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Dumbbell Rollouts![]() | 4 sets | 12, 10, 8, 6 reps | 60s | |
2. Tripod Dumbbell Row | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
3. Tripod Dumbbell Row | 4 sets | 12, 10, 8, 6 reps | 60s | For Upper Back. Each side, with no rest between. |
4. Close-Grip Dumbbell Press![]() | 4 sets | 12, 10, 8, 6 reps | 60s | If you don't have a Bench or a Swiss Ball you can do it lying on the floor. |
5. Single-Arm Dumbbell Bench Press | 4 sets | 12, 10, 8, 6 reps | 60s | If you don't have a Bench or a Swiss Ball you can do it lying on the floor. Each side, with no rest between. |
6. Dumbbell Flys![]() | 4 sets | 12, 10, 8, 6 reps | 60s | If you don't have a Bench or a Swiss Ball you can do it lying on the floor. |
7. One Arm Prone Hammer Dumbbell Curl | 4 sets | 12, 10, 8, 6 reps | 60s | Each side, with no rest between. |
8. One Arm Standing Overhead Cable Tricep Extension | 4 sets | 12, 10, 8, 6 reps | 60s | With Dumbbell. Each side, with no rest between. |
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