The way of the Paladin

각 3세트 

스트레이트 암렛 풀다운 + 페레럴 그립 풀다운 

풀업 + 밴드 풀업 

와이드 그립 케이블로우 + 인버티드 로우

레버리지 로우 + 티바 로우

레버리지 오루 + 벤트 오버 바벨 로우

페레럴 그립 케이블 로우 + 페레럴 그립 티바 로우

근육이 잘 크지 않는다면? 1편 횟수

근육이 잘 크지 않는다면? 2편 세트간 휴식시간

WORKOUT

Hammer-strength lat pulldown + Incline Bench Press 5 sets - 15, 12, 10, 8, 6 reps T-bar Row + Smith-machine Bench Press 4 sets - 12, 10, 8, 6 reps Barbell Row + Dumbbell Flyes 4 sets - 12, 10, 8, 6 (15 reps for the flyes) V-bar Pulldown + Bodyweight Dips 4 sets - 12, 10, 8, 6 (12-15 reps for the dips) Dumbbell Pullover 4 sets - 20, 15, 15, 12 reps

Full Leg Workout (Stop Skipping These Exercises!)

4 sets of every exercise:

1st set: 15 reps

2nd set: 12 reps

3rd set: 12 reps

4th set: 10 reps

Barbell Squats

Barbell Reverse Squats

Prone Hamstrings Curls

Seated Leg Extensions

Seated Straight Leg Calf Raises

The Routine: A1: Wide Grip Pull Ups (4 Sets) - 8-10 Reps (3110) 2 min rest B1: Bent Over BB Row (4 Sets) - 10 Reps (2011) 90 sec rest (dropset final set) C1: Neutral Grip DB Rows (4 Sets) - 10-12 Reps (2011) 60 sec rest D1: Wide Grip Lat Pulldown (5 Sets) - 10 Reps (2010) 60 sec rest, last set dropset E1: Incline DB Curls (4 Sets) - 10 Reps (2011) 60 sec rest F1: Standing EZ Curls (4 Sets) - 10 Reps (2011) F2: Seated Upright Hammer Curls (4 Sets) 10 Reps (1110) 2 min rest G1: Standing Cable Curls (Face Away) (4 Sets) - 10 Reps (2011) G2: Standing Cable Curls (Facing) (4 Sets) - 10 Reps (2010) 90 sec rest