Workouts
day shoulders+back
Author: BaDr
Start
Set 1
1 round
12
rep
x
12
kg
Bent Over Two-Dumbbell Row
rest: 90 sеc
12
rep
x
12
kg
Bent Over Two-Dumbbell Row
rest: 90 sеc
max
rep
Australian pull-ups
rest: 90 sеc
max
rep
Australian pull-ups
rest: 90 sеc
15
rep
Contralateral limb raises
rest: 90 sеc
15
rep
Contralateral limb raises
rest: 90 sеc
20
rep
Superman
rest: 90 sеc
20
rep
Superman
rest after the set: 120 sеc
Set 2
3 rounds
30
sеc
Kettlebell Pass Between The Legs
rest: 30 sеc
30
sеc
Kettlebell Swing
rest: 30 sеc
30
sеc
Goblet Squat
rest: 30 sеc
30
sеc
One-Arm Kettlebell Jerk
rest: 30 sеc
30
sеc
One-Arm Kettlebell Jerk
rest: 30 sеc
30
sеc
One-Arm Kettlebell Clean
rest: 30 sеc
30
sеc
One-Arm Kettlebell Clean
rest: 30 sеc
30
sеc
Kettlebell Sumo High Pull
rest: 30 sеc, after the set 60 sеc
Set 3
1 round
30
sеc
Static hold pull ups
rest: 30 sеc
30
sеc
Static hold pull ups
rest: 30 sеc
30
sеc
Static hold pull ups
rest: 30 sеc
30
sеc
Static hold pull ups
rest after the set: 120 sеc
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