Workouts
спина плечи
Author: Марвин Параноик
Start
Set 1
1 round
8
rep
Pull-Ups
rest: 120 sеc
15
rep
Bent Over Two-Dumbbell Row With Palms In
rest: 120 sеc
10
rep
Alternating Kettlebell Press
rest: 120 sеc
6
rep
x
5
kg
Weighted Pull Ups
rest: 120 sеc
20
rep
One-Arm Kettlebell Row
rest: 120 sеc
10
rep
Alternating Deltoid Raise
rest: 120 sеc
10
rep
Bent-Arm Barbell Pullover
rest: 120 sеc
10
rep
Dumbbell Raise
rest: 120 sеc
20
rep
One-Arm Dumbbell Row
rest: 120 sеc
15
rep
Pendlay Rown
rest after the set: 180 sеc
Set 2
1 round
7
rep
Pull-Ups
rest: 120 sеc
14
rep
Bent Over Two-Dumbbell Row With Palms In
rest: 120 sеc
9
rep
Alternating Kettlebell Press
rest: 120 sеc
5
rep
x
5
kg
Weighted Pull Ups
rest: 120 sеc
18
rep
One-Arm Kettlebell Row
rest: 120 sеc
9
rep
Alternating Deltoid Raise
rest: 120 sеc
9
rep
Bent-Arm Barbell Pullover
rest: 120 sеc
10
rep
Dumbbell Raise
rest: 120 sеc
18
rep
One-Arm Dumbbell Row
rest: 120 sеc
15
rep
Plate Row
rest after the set: 180 sеc
Set 3
1 round
6
rep
Pull-Ups
rest: 120 sеc
12
rep
Bent Over Two-Dumbbell Row With Palms In
rest: 120 sеc
8
rep
Alternating Kettlebell Press
rest: 120 sеc
4
rep
x
5
kg
Weighted Pull Ups
rest: 120 sеc
16
rep
One-Arm Kettlebell Row
rest: 120 sеc
8
rep
Alternating Deltoid Raise
rest: 120 sеc
8
rep
Bent-Arm Barbell Pullover
rest: 120 sеc
10
rep
Dumbbell Raise
rest: 120 sеc
16
rep
One-Arm Dumbbell Row
rest: 120 sеc
15
rep
Yates Row Reverse Grip
rest after the set: 180 sеc
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