IGOR

Total Body 21.4.2024

BENCH SQUAT 1-LEG / 1-DB

https://www.youtube.com/watch?v=Ir8ORziq5F4
SET 3
REPS 3/3
WEIGHT 32kg
TEMPO 401
REST 60sec

HIP THRUST BB 1-LEG

https://www.youtube.com/watch?v=yME0vsN5Kgo
SET 3
REPS 3/3
WEIGHT 60kg
TEMPO 401
REST 120sec

BACK SQUAT BB

https://www.youtube.com/watch?v=0jro6tAaiak
SET 3
REPS 3
WEIGHT 100 | 110 | 120kg
TEMPO 401
REST 60sec

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 3
REPS 10/10sec
WEIGHT BW
TEMPO Hold
REST 120sec

BB BP

https://youtu.be/a_wp44Jr_s8
SET 3
REPS 3
WEIGHT 80 | 85 | 90kg
TEMPO 401
REST 60sec

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 3
WEIGHT BW+16kg
TEMPO 401
REST 120sec

BENT OVER ROW 1-ARM + 2-LEG / BENCH

https://www.youtube.com/watch?v=ftV76esQ3zo
SET 3
REPS 3/3
WEIGHT 36kg
TEMPO 401
REST 60sec

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 3/3
WEIGHT 20kg
TEMPO 401
REST 90sec

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 6/6
WEIGHT BW
TEMPO 101
REST NO

Side Plank Knee to Elbow / Elbow / Knee

https://www.youtube.com/watch?v=ocN96nUh3QU
SET 3
REPS 10/10
WEIGHT BW
TEMPO 101
REST 30sec