Core tip: By the time you reach the last small cycle, you may be exhausted after going through the previous hellish training. I must remind you that there are only 3 days left, so you must put the final strength into your plan!
Chest:< /span>
< span style="box-sizing: border-box; line-height: 1.6em">Incline barbell bench press:10 groups, 4 times each. Rest for 45 seconds
Tablet Barbell bench press: 5 sets of 6 reps each. Rest for 45 seconds
Super group (A+B):
A,Plate dumbbell fly: 5 groups, 12 times each.
B,Big Flying Bird Chest Clamp: 5 groups, 12 times each group.
Back:< /span>
Pull-ups: 50 times, no limit to the number of sets, you can bear weight if necessary.
Super group (A+B):
A,Barbell row: 8 sets of 8 reps. No rest
B, T-bar narrow-grip rowing: 8 sets, 8 reps each, rest for 45 seconds
Abdomen:
Suspended knee bend and leg raise: 5 groups, 25 times each. Rest for 45 seconds.