Speed bench..
Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60Pull ups 3*5Chest supported row 5*10Lat pulls straight bar 2*10Rear delt 2*10Pull down machine 2*10Lat pulls 2*10Biceps 3*10
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morning..
Crosstrainer 5 min.Side crunch 2*20Side rotations 2*20Crunch 1*20Leg press 3*20Calf raise 3*20Crosstrainer 5 min.
Deadlift..
Crosstrainer 3 min. Squat 3*5*60 / 5*100 / 5*140 Deadlift, “gorilla” style5*60 / 5*100 / 5*140 / 5*180 With METAL JACK SUMO deadlift suit1*220 / 1*250 / 1*280 / 1*310 / 1*340 / 1*350 Rack pull with suit, “gorilla” style 1*220 / 1*260 / 1*300 / 1*340 / 1*350 Pull down abs 1*20 Pull down Read More »
Full gear bench..
Bench, narrow grip 3*10*60 / 5*80 / 3*100 / 2*120 / 1*140 Bench with METAL JACK bench shirt 1*160 no touch 1*180 no touch 1*200 no touch 1*220 no touch 3*1*240 touch Kettlebell military press 4*10Push up machine 2*10Dumbbell shoulders 2*10Peck deck 5*10Tricep machine 5*10
morning..
Crosstrainer 3 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Leg press 2*20Leg extension 2*20Calf raise 2*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 3 min.
Light friday..
Crosstrainer 3 min. Squat 5*5*60 Deadlift “romanian style” 5*60 / 5*80 / 5*100 / 5*120 / 5*140 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises 1*20
morning..
Crosstrainer 3 min. Bench, wide grip 3*10*60Pull down machine 2*10Lat pulls straight bar 1*10Rear delt 1*10 Leg press 2*20Calf raise 2*20Leg extension 2*20 Crosstrainer 3 min.
Light bench..
Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60Hang bar bench 5*100 / 5*110 / 3*120 / 3*130 / 2*140 / 2*150 / 1*160 / 1*170 / 10*120Pull ups 3*5Chest supported row 5*10Lat pulls 2*20Tate press 2*20Biceps 3*10
morning….
Crosstrainer 5 min.Squat 3*5*60Deadlift “romanian style” 3*5*60Leg press 3*20Leg extension 3*20Calf raise 3*20Crunch 1*20Side crunch 2*20Side rotations 2*20Crosstrainer 5 min.
Squat..
Crosstrainer 5 min. Squat 3*5*60 / 5*100 / 5*140 / 1*150 / 1*160 / 1*170 /1*180 1*190 / 1*200 / 1*210 / 1*220 / 1*230 / 5*180 Block pulls, 11″ blocks 5*60 / 5*100 / 5*140 / 5*180 / 5*220 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 1*20 Leg raises Read More »
