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