Entraînements
day shoulders+back
Auteur: BaDr
Début
Série 1
1 round
12
rep
x
12
kg
Bent Over Two-Dumbbell Row
repos: 90 sec
12
rep
x
12
kg
Bent Over Two-Dumbbell Row
repos: 90 sec
maximum
rep
Australian pull-ups
repos: 90 sec
maximum
rep
Australian pull-ups
repos: 90 sec
15
rep
Contralateral limb raises
repos: 90 sec
15
rep
Contralateral limb raises
repos: 90 sec
20
rep
Superman
repos: 90 sec
20
rep
Superman
repos après la série: 120 sec
Série 2
3 rounds
30
Sec
Kettlebell Pass Between The Legs
repos: 30 sec
30
Sec
Kettlebell Swing
repos: 30 sec
30
Sec
Goblet Squat
repos: 30 sec
30
Sec
One-Arm Kettlebell Jerk
repos: 30 sec
30
Sec
One-Arm Kettlebell Jerk
repos: 30 sec
30
Sec
One-Arm Kettlebell Clean
repos: 30 sec
30
Sec
One-Arm Kettlebell Clean
repos: 30 sec
30
Sec
Kettlebell Sumo High Pull
repos: 30 sec, après la série 60 sec
Série 3
1 round
30
Sec
Static hold pull ups
repos: 30 sec
30
Sec
Static hold pull ups
repos: 30 sec
30
Sec
Static hold pull ups
repos: 30 sec
30
Sec
Static hold pull ups
repos après la série: 120 sec
Envoyer