Hany Rambod And Jeremy Buendia's FST-7 Dorsaux & abs programme

Jeremy va vous montrer l'intensité; Je vais vous donner les indices. Mettez-les ensemble quand vous faites la séance d'entraînement sur votre propre, et vous verrez et sentirez les résultats fous!

FST-7 BACK-AND-ABS WORKOUT

AB CIRCUIT: REST 1 MIN. BETWEEN ROUNDS

1

REVERSE CRUNCH

3 sets of 10-15 reps to failure 

 

ELBOW-TO-KNEE TWIST

3 sets of 10-15 reps to failure 

 

LEG LIFT

3 sets of 10-15 reps to failure 

 

BICYCLE KICK

3 sets of 10-15 reps to failure 

 

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BACK WORKOUT: REST 90 SEC. BETWEEN SETS

2

REVERSE-GRIP PULL-DOWN

2 warm-up sets of 10-12 reps
2 working sets of 10-12 reps
Increase weight on second set, add 5 partials after final rep. 

 

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3

V-BAR PULL-DOWN

2 sets of 8-12 reps
Add 5 partials after final set. 

 

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4

REVERSE-GRIP BENT-OVER BARBELL ROW

2 warm-up sets of 8-12 reps
2 working sets of 8-12 reps 

 

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5

LOW CABLE ROW

3 sets of 8-12 reps
Hold poses between sets. 

 

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FST-7: 45-SECONDS REST BETWEEN SETS

6

STRAIGHT-ARM PULL-DOWN

7 sets of 8-12 reps 

 

source : www.bodybuilding.com

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