The road to a big(ger) biceps

היום:

Squat 180 1 1 1, 160 3 3, 140 5
Bench 110 5 4, 100 5 5 5
Chinups BW 5, +24 5, +34 4, +24 5, BW 5 5
Dips 10

היום:

Squat 180 1 1 1, 162.5 3 3 5
Press 80 3, 70 5, 72.5 5 5
Chinups BW 5 5 +24 5 5, BW 5 5 5 5 5 5 5 5 5 5

חמישי:

Squat 180 1, 190 f, 160 3 3 3, 140 5
Bench 100 5, 110 5 5
Pullups BW 5 _24kg 5 5, BW 5 5

היום:

Squat 140 5 5
Press 70 5 5
Chinups BW 5, +24 5 5
Pullups +24 5
Wide frip pullups BW 10
Pushups BW 30

היום:

Squat 180 1, 190 f, 160 3 3 3 3 3
Bench 110 3 3, 100 5 6 8
Dips 10, 8, 6 6 6
Chinups BW 5, +24 5 5 5, BW 5 5 5

חמישי:

Squat 180 2 (f), 170 f
Deadlift 170 1 1
Squat 150 5 5 5 5 5
Chinups +24 5, +26.5 5, +29 5, +32 5, +34 5 BW 15
Press 80 3, 70 5
Dips +44 6 6 6

היום:

Squat 180 1, 190 1, 180 1 1, 160 5, 140 5
Dips +48 5 5 5
Chinups BE 5, +24 5 5 5, BW 8 5

היום:

Squat 180 1 1 1, 160 1, 140 5 5
Press 80 4 (f), 75 5 5, 60 3
Chinups BW 5, +30 5, +31.25 5 +32.5 5
Wide grip pullups 5 5
Dips 15

ראשון:

Squat 140 5 5 5
Bench 100 5, 110 5, 115 5
Pullups BW 15, +26.5kg 5 5 5

היום:

Squat 180 3
Deadlift 220 3
Dips BW 10, +24 5, +48 6 8
Press 80 1, 60 5
Pullups BW 10 10