@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 1*180 / 1*200 Add the belt 1*220 / 1*240 / 5*210 Glute ham bench 3*10 Leg press 1*30 calf raises 1*30 Low pulley row one hand 6*5 Low pulley row 3*5 Lower back reverse 1*10 Pull trough 1*10 Lower back Read More »

@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 3*1*160 Glute ham bench 1*20 Leg press 1*20 calf raises 1*20 Low pulley row one hand 6*5 Low pulley row 3*5

@ METAL Gym, Juva, Finland Lat pulls straight bar 3*10 Bench with dumbbell 3*10 Speed bench, wide grip 3*5*50-70 / 10*2*100 Incline bench with dumbbell 1*20 Deckline bench with dumbbell 1*20 Dip 1*20 Peck deck 1*20 Lat pulls V handle 1*20 Lat pulls straight bar 1*20 Rear delt 1*20 Triceps one hand 2*20 Biceps curls Read More »

@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 Glute ham bench 3*10 Leg press 3*10 calf raises 3*10 Low pulley row one hand 6*5 Low pulley row 3*5 Lower back reverse 1*10 Pull trough 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*20 Read More »

@ METAL Gym, Juva, Finland Lat pulls straight bar 3*10 Bench with dumbbell 3*10 Bench, wide grip 5*5*60-100 / 10*1*110-150 / 3*5*120 Incline bench with dumbbell 1*20 Deckline bench with dumbbell 1*20 Dip 1*20 Peck deck 1*20 Lat pulls V handle 1*20 Lat pulls straight bar 1*20 Rear delt 1*20 Triceps one hand 2*20 Biceps Read More »

@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 Speed deadlift, conventional style 5*60 / 3*100 / 4*2*120-180 / 4*1*200 Leg press 3*10 calf raises 3*10 Low pulley row one hand 6*5 Low pulley row 3*5 Lower back reverse 1*10 Pull trough 1*10 Lower back bench 1*10 Double arm swings Read More »

@ METAL Gym, Juva, Finland Bench, wide grip 3*5*60 / 7*2*70-100

@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 2*170 / 2*200 / 5*220 Glute ham bench 3*10 Leg press 3*10 calf raises 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 4*20 Side rotations 2*20

@ METAL Gym, Juva, Finland Lat pulls straight bar 3*10 Bench with dumbbell 3*10 Bench, wide grip 9*5*50-130 / 10*100 Dip 3*10 Incline bench with dumbbell 1*20 Deckline bench with dumbbell 1*20 Peck deck 1*20 Triceps one hand 6*10 Biceps curls 4*10

@ METAL Gym, Juva, Finland Lower back reverse 1*10 Pull trough 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Low pulley row one hand 6*5 Low pulley row 3*5 Lat pulls V handle 3*10 Lat pulls straight bar 3*10 Dumbbell row 6*10 Rear delt 3*10 Bench, Wide grip 5*5 Triceps one hand Read More »