morning…..
Crosstrainer 5 min.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 5 min.
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Upper back
Bench, narrow grip 2*5*60 / 2*5*80 / 2*5*100 / 2*5*110Pull ups 3*5Lat pulls straight bar 6*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 10*10
morning….
Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 Crosstrainer 5 min.
morning…
Crosstrainer 5 min.Squat 3*5*60 / 5*80 / 5*100Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Crosstrainer 5 min.
Deadlift
Squat 3*5*60 / 5*80 / 5*100 Deadlift with chains3*1*60 + 20-60 kilos chains 1*100 + 60 kilos chains 1*140 + 60 kilos chains 1*180 + 60 kilos chains 1*220 + 60 kilos chains 1*260 + 60 kilos chains 1*300 + 60 kilos chains 1*310 + 60 kilos chains (with belt) GM with camber bar, narrow Read More »
morning..
Crosstrainer 5 min.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 5 min.
Bench
Bench, medium grip3*10-6*60 / 4*80 / 2*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 2*1*170 / 3*150 / 5*140Decline bench, wide grip 3*10Incline bench with dumbbell 3*10Tricep exercises with bands 5*10Tate press 2*20
morning.
Crosstrainer 5 min. Squat 3*5*60 / 5*80 / 5*100 Crosstrainer 5 min.
Legs, etc..
Squat 3*5*60 / 5*80 / 5*100 Leg press 5*10 Calf raises 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*20Side rotations 2*20
morning…..
Crosstrainer 5 min.Bench 9*5*60Kettlebell military press 2*10Pulley shoulders 2*10Push up machine 1*10Crosstrainer 5 min.
