@ METAL Gym, Juva, Finland Squat 3*5*60 / 5*100 / 5*140 Conventional deadlift 5*60 / 3*90 / 7*2*110-230 Glute ham bench 3*10 Leg press 3*10 Leg extension 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
Hei kaikki MM kilpailuihin lähtijät! Kilpailut käydään upeassa ja lämpimässä Etelä-Floridassa. Varmistathan osallistumisesi pikaisesti, viimeistään 15.9.2014 mennessä sähköpostilla minna@gometal.com tai puhelimitse 045 341 2244. Osallistumismaksu on 75 €, jos osallistut useampaan kilpailuun, lisälaji maksaa 37,50€/ laji. Osallistumismaksut täytyy olla maksettu 15.9.2014 mennessä Nordean tilille , FI15 2279 2000 0326 29, saaja Ano Turtiainen. Maksaessa kirjoita Read More »
@ 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 10*5 Low pulley row 5*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*10 Triceps one hand Read More »
@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 2*160 / 2*180 / 5*200 Glute ham bench 3*10 Leg press 1*25 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 10*2*60-150 / 10*5*110 Dip 3*10 Incline bench with dumbbell 1*20 Deckline bench with dumbbell 1*20 Peck deck 1*20 Triceps one hand 10*10 Biceps curls 6*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*5 Lat pulls straight bar 3*5 Dumbbell row 6*5 Rear delt 3*5 Bench, Wide grip 5*5
@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 Conventional deadlift 5*5*60-140 / 4*1*160-220 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 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 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 10*4*60-140 Dip with chains 5*5 Incline bench with dumbbell 3*10 Deckline bench with dumbbell 3*10 Peck deck 3*10 Triceps one hand 10*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*5 Lat pulls straight bar 3*5 Dumbbell row 6*5 Rear delt 3*5 Bench, Wide grip 3*5
