פאוורבילדינג 271125

Warm-Up: 2 Rounds 10 Banded External Rotations (elbows tucked) 8 DB Tempo Push-Up on DB Handles 3-1-1 10 PVC Shoulder Dislocates 10 Bird Dog Each Side Strength: E2.5.MOM X5 Bench Press 2-2-2-2-2 80%-85%-90%-92.5%-95% Superset: 3 Sets Rest 75s 12 DB Step-Ups Each Leg 10 Barbell Pendlay Rows Triple Set: 3 Sets Rest 60s 12 DB Incline Curls 15 Banded Triceps Press-Downs 12 Ab Wheel Roll-Outs