Greek Aesthetics Bodybuilding Program (Apollonian Physique Workout)
Автор: Natural Hypertrophy
Загружено: 2022-05-19
Просмотров: 153574
Описание:
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Greek Aesthetics Lifting Program:
Δ = Lats, Θ = Shoulders, Ω = Abs
Upper:
Bench press OR Dips OR Weighted push-ups 3x6-10 + DB rows 3x8-12 OR Reverse rows 3xAMRAP
DB or BB OHP 4x6-12 + Ω + French press OR Skull-crushers 4x8-12 + Hammer curls 4x6-10 + Δ
Upper/Lower Hybrid:
Deadlifts 3x3 OR RDLs 3x8-12 OR Good mornings 3x6-12 + Sited calf raises 3x15-20
Weighted pulls-ups 4x4-8 + Lunges OR Bulgarian split squats 4x10-15 + Shrugs 4x12-15 + Θ
Arms/Upper Hybrid:
Close grip bench 3x6-10 OR Diamond push-ups AMRAPS + Seal rows OR Pendlay rows 3x8-12 + Δ
BB or DB curls 3x6-8 + Upright rows OR Lateral raises 3x12-15 + Ω + Triceps push-downs 3x15-20
Lower:
Squats 3x6-10 OR Leg press 3x8-12 OR Hack squats 3x10-12 + Sited calf raises 3x15-20
Hyperextensions OR Single-leg DB RDLS 4x12-15 + Decline crunches AMRAP + Neck curls AMRAP + Θ
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