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