Bench
@ METAL Gym, Juva Finland Dumbbell bench 2*10 Dumbbell military press 2*10 Lat pulls straight bar 2*10 Bench, medium grip 3*10 / 9*5 / 1*10 Sofa press, medium grip 5*5
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2016 WPC Worlds
2016 WPC voimanoston, penkkipunnerruksen ja maastanoston Maailmanmestaruuskilpailut nostettiin USA:ssa Lousianan osavaltiossa 7-13 marraskuuta. Kilpailun järjestäjänä toimi voimanostolegenda Garry Frank. Results
Light squat & dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg Romanian deadlift 5*5*60-140kg Lower back reverse 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*10 Pull down abs one leg front 2*10 Crunch 2*10 Side rotations Read More »
GM
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5 Camber GM with chains and monster bands Add the METAL M single ply briefs 2*42,5kg + 20kg chains + strong bands 2*42,5kg + 60kg chains + strong bands 2*42,5kg + 100kg chains + strong bands 2*42,5kg Read More »
Speed bench
@ METAL Gym, Juva Finland Dumbbell bench 3*10 Dumbbell military press 3*10 Lat pulls straight bar 3*10 Bench, medium grip 2*10 / 2*5 / 9*1 / 1*30 Dip 3*5
Speed bench
@ METAL Gym, Juva Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Speed bench, medium grip 2*10 / 2*5 / 9*1 Lat pulls straight bar 1*10 Lat pulls V handle 1*10 Chest supported row 1*10 Rear delt 1*10 Biceps curl 5*10
Light squat & dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg Romanian deadlift 8*5*60-170kg Lower back reverse 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*10 Pull down abs one leg front 2*10 Crunch 2*10 Side rotations Read More »
Speed bench
@ METAL Gym, Juva Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Speed bench, medium grip 2*10*40-50kg / 2*5*60-70kg / 9*1*80-100kg Lat pulls straight bar 1*10 Lat pulls V handle 1*10 Chest supported row 1*10 Rear delt 1*10 Biceps curl 5*10
Light squat
@ METAL Gym, Juva Finland Hip abduction exercises machine 2*20 Leg extension 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg / 5*160kg / 5*170kg / 5*180kg
Light squat and dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg Romanian deadlift 10*5*60-160kg Low pulley row one hand 10*5 Lower back reverse 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*10 Pull down abs one leg Read More »
