спина плечи

Latihan

спина плечи

Author: Марвин Параноик

Rumah

Set 1

1 round

8

Keabsahan

Pull-up

rest: 120 s

15

Keabsahan

Bent Over Two-Dumbbell Row With Palms In

rest: 120 s

10

Keabsahan

Alternating Kettlebell Press

rest: 120 s

6

Keabsahan

x

5

kg

Weighted Pull Ups

rest: 120 s

20

Keabsahan

One-Arm Kettlebell Row

rest: 120 s

10

Keabsahan

Alternating Deltoid Raise

rest: 120 s

10

Keabsahan

Bent-Arm Barbell Pullover

rest: 120 s

10

Keabsahan

Dumbbell Raise

rest: 120 s

20

Keabsahan

One-Arm Dumbbell Row

rest: 120 s

15

Keabsahan

Pendlay Rown

rest after the set: 180 s

Set 2

1 round

7

Keabsahan

Pull-up

rest: 120 s

14

Keabsahan

Bent Over Two-Dumbbell Row With Palms In

rest: 120 s

9

Keabsahan

Alternating Kettlebell Press

rest: 120 s

5

Keabsahan

x

5

kg

Weighted Pull Ups

rest: 120 s

18

Keabsahan

One-Arm Kettlebell Row

rest: 120 s

9

Keabsahan

Alternating Deltoid Raise

rest: 120 s

9

Keabsahan

Bent-Arm Barbell Pullover

rest: 120 s

10

Keabsahan

Dumbbell Raise

rest: 120 s

18

Keabsahan

One-Arm Dumbbell Row

rest: 120 s

15

Keabsahan

Plate Row

rest after the set: 180 s

Set 3

1 round

6

Keabsahan

Pull-up

rest: 120 s

12

Keabsahan

Bent Over Two-Dumbbell Row With Palms In

rest: 120 s

8

Keabsahan

Alternating Kettlebell Press

rest: 120 s

4

Keabsahan

x

5

kg

Weighted Pull Ups

rest: 120 s

16

Keabsahan

One-Arm Kettlebell Row

rest: 120 s

8

Keabsahan

Alternating Deltoid Raise

rest: 120 s

8

Keabsahan

Bent-Arm Barbell Pullover

rest: 120 s

10

Keabsahan

Dumbbell Raise

rest: 120 s

16

Keabsahan

One-Arm Dumbbell Row

rest: 120 s

15

Keabsahan

Yates Row Reverse Grip

rest after the set: 180 s