Koulutus
PULL
Author: roD
Alku
Set 1
1 round
600
s
Jump Rope
rest after the set: 120 s
Set 2
1 round
10
Voimassaolo
Pull-ups
rest: 60 s
10
Voimassaolo
Pull-ups
rest: 60 s
10
Voimassaolo
Pull-ups
rest after the set: 120 s
Set 3
1 round
10
Voimassaolo
Chin-Ups
rest: 60 s
10
Voimassaolo
Chin-Ups
rest: 60 s
10
Voimassaolo
Chin-Ups
rest after the set: 120 s
Set 4
1 round
10
Voimassaolo
Australian pull-ups
rest: 60 s
10
Voimassaolo
Australian pull-ups
rest: 60 s
10
Voimassaolo
Australian pull-ups
rest after the set: 120 s
Set 5
1 round
21
Voimassaolo
x
5
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
5
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
5
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
5
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
5
kg
Barbell Curl
rest after the set: 120 s
Set 6
1 round
15
Voimassaolo
x
10
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
10
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
10
kg
Barbell Curl
rest: 60 s
15
Voimassaolo
x
10
kg
Barbell Curl
rest after the set: 120 s
Set 7
1 round
12
Voimassaolo
x
5
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
5
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
5
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
5
kg
Reverse Barbell Curl
rest after the set: 120 s
Set 8
1 round
12
Voimassaolo
x
10
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
10
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
10
kg
Reverse Barbell Curl
rest: 60 s
12
Voimassaolo
x
10
kg
Reverse Barbell Curl
rest after the set: 120 s
Set 9
1 round
max
Voimassaolo
x
5
kg
Bent Over Dumbbell Rear Delt Raise With Head On Bench
rest: 60 s
max
Voimassaolo
x
5
kg
Bent Over Dumbbell Rear Delt Raise With Head On Bench
rest after the set: 120 s
Set 10
1 round
600
s
Jump Rope
rest after the set: 120 s
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