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