Samstag, 31.10.2020

Published on 24. October 2020

Workout Of The Day

A)

4 Sets:

15s Chin Over Bar Hold
30s Rest
30s DB Row Isometric Hold At The Top
2 min Rest

4 min Rest

4 Sets:

4-6 DB Bench Presses
30s Rest
30s Max Reps Handrelease Push Ups
2 min Rest

B)

Every 90s x 6 Sets:

1) 12-15 V Ups

2) 10-12/10-12 DB Side Bends

Functional Bodybuilding

Push Day FFR

A)

3 Sets:

3 Bench Presses

2 min Rest

B)

4 Sets:

6/6 Single Arm DB Z Presses @2X12

90s Rest

C)

2-3 Sets:

6 Dips @22X1

60s Rest

12 DB Deadbug Pull Overs

60s Rest

10-12 Elbow Plank Press Ups

90s Rest

Pull Day East

A)

5 Sets:

5 Paused Below Knee Deadlifts

2 min Rest

B)

3 Sets:

8 Barbell Hip Thrusts @20X1

60s Rest

10 Double DB Romanian Deadlifts @30X1

60s Rest

16 Alt. DB Bent Over Rows

60s Rest

60s Reverse Plank

90s Rest