Exercice du sport en Vidéos : Sculpted Back & Biceps Gym Workout Routine | IFBB Bikini Pro Amy Updike

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    Sculpted Back & Biceps Gym Workout Routine | IFBB Bikini Pro Amy Updike


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    Carve a killer back and build your biceps with this athlete-approved workout.
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    IFBB Bikini Pro Amy Updike Back & Biceps Workout ►

    My name is Amy Updike. I’m an NLA for Her athlete, and today I’m going to take you through one of my back and biceps workouts. This muscle-building workout comprises four sets of each exercise and stays within the « hypertrophy-approved » 8-12-rep range. This is a great workout to incorporate into your training once a week. To notice true muscle-building gains, stick with it for six weeks before switching things up.

    Now, let’s get started!

    1. Pull-up – 4 sets to failure
    2. Lat pull-down – 4 sets of 10-15
    3. Bent-over barbell row – 4 sets of 10-15
    4. Bent-over dumbbell row – 4 sets of 10-15
    5. Single-arm t-bar row – 4 sets of 10-12
    6. Barbell biceps curl – 4 sets of 8
    7. Dumbbell hammer curl – 4 sets of 10
    8. Rope cable curl – 4 sets of 10
    9. Concentration curl – 4 sets of 10-12

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