IGOR

Upper Body 24.3.2024 - 5min bike - 10min stretch

DB BP 2-ARM

https://www.youtube.com/watch?v=p1e1KEF58h4
SET 3
REPS 5
WEIGHT 32kg
TEMPO 3010
REST 30sec

PRONE T-LIFT OFF

https://www.youtube.com/watch?v=yp03ICCB1Rs
SET 3
REPS 12
WEIGHT BW
TEMPO 1010
REST 90sec

PULL-UP (PRONATED)

https://www.youtube.com/watch?v=C5DYAVJthT8
SET 3
REPS 5
WEIGHT BW+12kg
TEMPO 3010
REST 30sec

Half kneeling cable lift

https://www.youtube.com/watch?v=bcw8Ti9xcHg
SET 3
REPS 8/8
WEIGHT 10
TEMPO 1010
REST 90sec

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS UP

https://www.youtube.com/watch?v=DTDpn6y2r4Y
SET 3
REPS 5
WEIGHT BW +20kg
TEMPO 3010
REST 30sec

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 10
WEIGHT BW
TEMPO 1010
REST 90sec

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 5/5
WEIGHT 20kg
TEMPO 3010
REST 30sec

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 10/10
WEIGHT BW
TEMPO 1010
REST 90sec