Montag, 08.03.2021

Published on 8. March 2021

Functional Bodybuilding

A) 4 Sets per Side

60s Single Arm Death March Steps
15s Rest
30m Single Arm Front Rack or Overhead Carry
15s Rest
60s Single Arm Suitcase Reverse Lunges
15s Rest
30m Single Arm Farmers Carry
15s Rest
20 Drags in Plank
60s Rest Between Arms

B) 3 Sets

60s Max Reps Single Arm Rows Left
30s Rest
60s Max Reps Single Arm Rows Right
30s Rest 60s
Max Reps Double Arm Rows
60s Rest

C)3 Sets

6-10 /6-10 IC Upper Back Routine 3012 with Water Bottle
30s Rest
Max Hollow Hold
60s Rest

IC Upper Back Routine = Superset of Trap three Raises + Reverse Flys