STEP-UP 2-DB / 1-LEG
https://www.youtube.com/watch?v=nQ819NYvoPQ
SET
4
REPS
10/10
WEIGHT
5kg
TEMPO
REST
A1
CURL TO SHOULDER PRESS 2-ARM / SPLIT SQUAT POSITION
https://www.youtube.com/watch?v=GpJ5GSv1Vwg
SET
4
REPS
12
WEIGHT
5kg
TEMPO
REST
A2
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
4
REPS
10/10
WEIGHT
TEMPO
REST
A3
RDL DB 2-ARM / 2-LEG
https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET
4
REPS
10
WEIGHT
2x 10kg
TEMPO
REST
B1
2-ARM HALF KNEELING CABLE PULL-DOWN
https://www.youtube.com/watch?v=zZl9YMYZIXQ
SET
4
REPS
10
WEIGHT
12
TEMPO
REST
B2
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
4
REPS
10/10
WEIGHT
4kg
TEMPO
REST
B3
BULGARIAN SPLIT SQUAT DB
https://www.youtube.com/watch?v=GhQrILFLJ1Y
SET
4
REPS
10/10
WEIGHT
7/7kg
TEMPO
REST
C1
TRICEPS EXTENSION + PULLOVER 2-ARM / BP / DB
https://www.youtube.com/watch?v=6lS8TbIm4aI
SET
4
REPS
10
WEIGHT
2x 5kg
TEMPO
REST
C2
ROLLOUT SB STRAIGHT LEGS
https://www.youtube.com/watch?v=uDmjmRto35g
SET
4
REPS
12
WEIGHT
TEMPO
REST
C3