Day 6
Pull
Warm Up
1 | Jump Rope
30 sec / 3 sets
2 | Hanging Scapula Shrugs
12 reps / 3 sets
3 | Jumping Jacks
30 sec / 3 sets
4 | Australian Chin Ups
12 reps / 3 sets
Perform the Workout optimal with a 10 Kg weight west.
5 | Deadlift
6 reps / 5 sets
6 | Pull Ups
8 reps / 5 sets
7 | Barbell Rows
6 reps / 5 sets
8 | Wide Grip Pull Ups
8 reps / 5 sets
9 | Dumbbell Rows
8 reps / 4 sets
10 | Archer Bodyweight Rows
6 reps / 5 sets
11 | Chin Ups
max out / 4 sets
Cool Down
13 | Australian Chin Ups
C | R | W / 3 sets-max out