Light squat
@ METAL Gym Juva Leg extension 3*10 Squat 3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200 Lat pulls straight bar 3*10 Pull down abs 3*10
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Chest & Triceps
@ METAL Gym Juva Bench with dumbbell 3*10 Bench, wide grip 3*5*60 / 5*80 / 5*100 / 2*120 / 2*130 / 2*140 / 2*2*150 Incline bench with dumbbell 3*6 Decline bench with dumbbell 3*6 Pec deck 3*10 Dip 3*10 Triceps exercises with bands 3*10 Tate press 3*20
Light morning..
@ METAL Gym Juva Leg extension 3*10 Squat 5*5*60-140 Pull trough 3*10 Pull down abs 1*20 Crunch 2*20
Light chest & back
@ METAL Gym Juva Bench with dumbbell 3*10 Bench, wide grip 6*5 Deckline bench with dumbbell 3*10 Incline bench with dumbbell 3*10 Pec deck 3*10 Low pulley row 5*6 Low pulley row one hand 6*10 Chest supported row 3*10 Lat pulls straight bar 3*10 Rear delt 3*10 Biceps curl machine 3*10
Legs
@ METAL Gym Juva Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 2*160 2*180 add the belt 2*200 / 10*200 Leg press 5*10 Leg extension 5*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20 Side rotations 2*20
Chest & Triceps
@ METAL Gym Juva Bench with dumbbell 3*10 Bench, wide grip 3*5*60 / 5*80 / 5*100 / 3*120 / 3*130 / 3*140 / 5*1*150 / 10*100 Incline bench with dumbbell 3*6 Decline bench with dumbbell 3*6 Pec deck 3*10 Dip 3*10 Triceps exercises with bands 3*10 Tate press 3*20
Chest & Back
@ METAL Gym Juva Deckline bench with dumbbell 3*10 Deckline bench, wide grip 5*10 Bench with dumbbell 3*10 Incline bench with dumbbell 3*10 Pec deck 3*10 Low pulley row 10*6 Low pulley row one hand 6*10 Chest supported row 3*10 Lat pulls straight bar 3*10 Rear delt 3*10 Biceps curl machine 5*10 Dumbbell biceps 5*10
Light squat, etc..
@ METAL Gym Juva Squat 10*5*60-140 Lower back reverse 3*10 Lower back bench 3*10 Double arm swings with kettlebell 3*10 Pull trough 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20 Side rotations 2*20
25.1.2014 METAL PUSH & PULL HELSINGISSÄ
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Chest & Triceps
@ METAL Gym Juva Bench with dumbbell 3*10 Bench, wide grip 3*5*60 / 5*80 / 5*100 / 5*110 / 5*120 / 5*130 / 5*140 / 4*140 Incline bench with dumbbell 3*6 Decline bench with dumbbell 3*6 Pec deck 3*10 Dip 3*10 Triceps exercises with bands 3*10 Tate press 3*20
