Njie

Upper Body Extra

CURL TO SHOULDER PRESS 1-ARM / SPLIT STANCE

https://www.youtube.com/watch?v=GLs6506mfPc
SET 3
REPS 5/5
WEIGHT 14kg
TEMPO 2010
REST 30sec

TRICEPS EXTENSION + PULLOVER 2-ARM / BP / DB

https://www.youtube.com/watch?v=6lS8TbIm4aI
SET 3
REPS 10
WEIGHT 10kg
TEMPO 1010
REST 60sec

SHOULDER LATERAL RAISE 2-ARM

https://www.youtube.com/watch?v=HZZrCarpj1A
SET 3
REPS 8
WEIGHT 10/10kg
TEMPO 10X0
REST 30sec

REVERSE FLY DB 2-ARM

https://www.youtube.com/watch?v=evXOlgLTPCw
SET 3
REPS 8
WEIGHT 6/6kg
TEMPO 1010
REST 60sec

BICEPS CURL 2-ARM / STANDING / DB

https://www.youtube.com/watch?v=l1tXK8CzxB4
SET 3
REPS 10
WEIGHT 10kg
TEMPO 1010
REST 30sec

TRICEPS EXTENSION 2-ARM OH / STANDING / CABLE ROPE

https://www.youtube.com/watch?v=KvrP8c6eVBc
SET 3
REPS 10
WEIGHT Bands
TEMPO 1010
REST 60sec

Pallof Press Lateral Walk

https://www.youtube.com/watch?v=8lLQjATH2OQ
SET 3
REPS 6/6
WEIGHT Bands
TEMPO 1010
REST NO

Straight Leg Lowering + Wall Press

https://www.youtube.com/watch?v=xU1-22rOPtQ
SET 3
REPS 6/6
WEIGHT BW
TEMPO 1010
REST 30sec