day shoulders+back

Antrenman

day shoulders+back

Author: BaDr

Set 1

1 round

12

Tekrar

x

12

kg

Bent Over Two-Dumbbell Row

rest: 90 s

12

Tekrar

x

12

kg

Bent Over Two-Dumbbell Row

rest: 90 s

max

Tekrar

Australian pull-ups

rest: 90 s

max

Tekrar

Australian pull-ups

rest: 90 s

15

Tekrar

Contralateral limb raises

rest: 90 s

15

Tekrar

Contralateral limb raises

rest: 90 s

20

Tekrar

Superman

rest: 90 s

20

Tekrar

Superman

rest after the set: 120 s

Set 2

3 rounds

30

s

Kettlebell Pass Between The Legs

rest: 30 s

30

s

Kettlebell Swing

rest: 30 s

30

s

Goblet Squat

rest: 30 s

30

s

One-Arm Kettlebell Jerk

rest: 30 s

30

s

One-Arm Kettlebell Jerk

rest: 30 s

30

s

One-Arm Kettlebell Clean

rest: 30 s

30

s

One-Arm Kettlebell Clean

rest: 30 s

30

s

Kettlebell Sumo High Pull

rest: 30 s, after the set 60 s

Set 3

1 round

30

s

Static hold pull ups

rest: 30 s

30

s

Static hold pull ups

rest: 30 s

30

s

Static hold pull ups

rest: 30 s

30

s

Static hold pull ups

rest after the set: 120 s