CHALANi 3

ROLLOUT AB WHEEL

https://www.youtube.com/watch?v=Wqi4sUqPEdc
SET 4
REPS 12
WEIGHT
TEMPO
REST
CORE 1

SIDE PLANK REG. w/ ABDUCTION

https://www.youtube.com/watch?v=QQ6p7lMM0l8
SET 4
REPS 12/12
WEIGHT
TEMPO
REST 60s
CORE 2

DB BP 1-ARM

https://www.youtube.com/watch?v=geGPtF32ZnU
SET 4
REPS 10/10
WEIGHT 20kg
TEMPO 401
REST
A1

INVERTED ROW TRX 1-ARM / BENT KNEES

https://www.youtube.com/watch?v=goJsJ97i6FA
SET 4
REPS 10/10
WEIGHT
TEMPO
REST
A2

CHEST FLY CABLE 2-ARM

https://www.youtube.com/watch?v=HzCNVhjbl8o
SET 4
REPS 12
WEIGHT 15kg
TEMPO 401
REST
B1

REVERSE FLY DB 2-ARM

https://www.youtube.com/watch?v=evXOlgLTPCw
SET 4
REPS 12
WEIGHT 8kg
TEMPO 401
REST 60s
B2

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 4
REPS 15
WEIGHT 12kg
TEMPO
REST
C1

TRICEPS KICKBACK DB

https://www.youtube.com/watch?v=m_UlDFNX4mk
SET 4
REPS 15
WEIGHT 10kg
TEMPO
REST 60s
C2