תרגום תוכנית לגב.

[zidan]

אני צריך טובה קטנה,תתרגמו לי את התוכנית הזאת לגב:
* Chins, three sets and a negative
* Incline dumbbell rows, three sets and a drop set
* Superset seated straight bar rows and close grip pulldowns for three sets
* Superset close grip seated rows and weighed hyperextensions for three sets
* Barbell/dumbbell shrugs or tri set of side laterals/shrugs/bent laterals for three sets Total: 22 sets for back, 6 sets for shoulders (shoulders receive assist work in rowing and chinning

פשוט אני רוצה להיות בטוח