# Rücken, Bauch & Schultern Fr

## Workout

- 3 × 1-12 Pull-Up
- 3 × 8-10 Pull-Up
- 3 × 6-10 Pull-Up
- 4 × 1-10 Row - Other
- 3 × 1-30s V-Up
- 3 × 1-30s Russian Twist
- 3 × 1-30s Hanging Knee Raise
- 3 × 1-30s Crunch (Reverse)
- 3 × 1-30s Leg Raise
- 3 × 1-30s Flutter Kick
- **Schultern · 2 rounds**
  - 1-45s Reverse Plank
  - 1-45s Rear Delt Fly - Dumbbell
  - 1-45s Pike Push-Up
  - 1-40s Side Plank
  - 1-45s Pike Press - Suspension