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Kirjaan kaikki treenini entiseen malliin blogin englannin kielisellä puolella. Myös vanhat Bloggeriin kirjoitetut päivitykset löytyvät nyt englannin puolen treeniblogistani.
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Morning..
Squat2*5*60 / 2*5*80 / 2*5*100 / 2*5*120 / 2*5*140Lower back reverse 3*10Lower back bench 3*10Double arm swings with kettlebell 3*10Pull trough 3*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Chest & Upper back
Bench with dumbbell 3*10Bench, narrow grip 5*10*60-100Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10Chest supported row 5*10Rear delt 3*10Lat pulls straight bar 3*10Lat pulls 3*10Pull down machine 3*10Biceps curl 5*10
Deadlift
Squat 5*5*60Sumo deadlift5*60 / 5*100 / 5*140with the METAL JACK briefs + belt5*180 / 5*210 / 1*240 / 1*270 / 5*300 / 5*310 / 2*350Leg press 5*10Leg extension 5*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Chest & Triceps
Bench with dumbbell 3*10Bench, medium grip3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*1403*140 / 4*137,5 / 5*135 / 5*120 / 5*110 / 10*100Dip 3*10Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10Triceps exercises with bands 3*10Tate press 3*20
Light squat, etc..
Squat3*5*60 / 5*100 / 5*140 / 5*150 / 5*160 / 5*170 / 10*100Lower back reverse 3*10Lower back bench 3*10Double arm swings with kettlebell 3*10Pull trough 3*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Chest & Upper back
Bench with dumbbell 3*10Bench, medium grip 5*10*60-100Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10Chest supported row 5*10Lat pulls straight bar 3*10Rear delt 3*10Lat pulls 3*10Pull down machine 3*10Biceps curl 6*10
Chest
Bench with dumbbell 3*10Bench, narrow grip3*5*60 / 5*80 / 5*100 / 1*120 / 1*1301*140 / 1*150 / 2*1*160 / 3*10*100Dip 3*10Deckline bench with dumbbell 3*10Incline bench with dumbbell 3*10Pec deck 3*10Triceps exercises with bands 3*10Tate press 3*20
Squat
17″ box squat with “kill/spider bar”3*5*62,5 / 5*102,5 / 5*142,5 / 1*162,5 / 1*182,5With METAL JACK briefs and belt1*202,5 / 1*222,5 / 1*242,5Deadlift with JACK briefs3*60 / 3*100 / 3*140 / 3*180 / 3*220Leg press 5*10Leg extension 5*10Pull down abs 1*20Pull down abs one leg front 2*20Crunch 2*20Leg raises 1*20Side crunch 2*20Side rotations 2*20
Light evening..
Squat3*5*60 / 5*80 / 5*100 / 1*120 / 1*140 / 1*160 / 1*180 / 1*200Bench, narrow grip5*10*60-100Dip 5*10
