Montag, 09.11.2020

Published on 9. November 2020

Functional Bodybuilding

A) 4 Supersets (A1 Directly into A2)

A1) 10-12 Single Arm Squat or Gobletsquats 33X1 

A2) DB/ KB Good Mornings 30X1(3= 3 sec down; X = Up fast)

– 90 sec Rest- (after A1+A2)

B: 4 Supersets (B1 directly into B2)

B1) 10 /10 Single Arm DB Bent over Row 2020 (2 sec down/ 2 sec up)

B2) 15 /15 Single Arm Trap Three Raises with small weight/ Water Bottle and isometric DB/KB hold with other arm

– 90 sec Rest- (after B1+B2)

C: 3 Sets

12/12 Single leg DB Glute Bridge

– 60 sec Rest-

10/10 KB/DB Deadlift (single Arm) into Biceps curl (single arm if possible or curl with Both Arms)

– 60 sec Rest-

45-60 sec Hollow Hold/ Bent Hollow Hold

– 60 sec Rest-