Gympal

Back, Rear delts, bicep. 😎

Created by Lukasz Staniszewski
Lukasz Staniszewski
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Wide grip, targets upper back , lats.
Set
KG
Reps
1
2
3
Iso-Lateral High Row (Machine)

Iso-Lateral High Row (Machine)

swap for iso lateral row !
Set
KG
Reps
1
2
3
4
Back Extension (Weighted Hyperextension)

Back Extension (Weighted Hyperextension)

perfrom each set 12-15 reps
Set
KG
Reps
1
2
3
Rear Delt Reverse Fly (Cable)

Rear Delt Reverse Fly (Cable)

single arm. Place pulley just above the shoulder height. 45 degress angle pull.
Set
KG
Reps
1
2
3
EZ Bar Biceps Curl

EZ Bar Biceps Curl

wide grip. Short Head.
Set
KG
Reps
1
2
3
4
Behind the Back Curl (Cable)

Behind the Back Curl (Cable)

Long head.Single arm.
Set
KG
Reps
1
2
3
4
5
6
Hammer Curl (Dumbbell)

Hammer Curl (Dumbbell)

Set
KG
Reps
1
2
3