Light squat
@ METAL Gym, Juva, Finland Squat 3*5*60kg / 2*5*100kg / 5*5*140kg Glute ham bench 5*5 Band pull trough 5*5 Low pulley row one hand 10*5 Low pulley row 5*5 Pull down abs 5*10 Pull down abs one leg front 10*10
Archive / Año’s Training Blog
RSS feed for this sectionWritings by Mr. Turtiainen himself.
Chest
@ METAL Gym, Juva, Finland Pec deck 10*10 Dip 3*10 Decline bench with dumbbell 1*20 Incline bench with dumbbell 1*20 Biceps curl with dumbbell 10*10 Lat pulls straight bar 3*10 Biceps machine 3*10 Lat pulls V handle 3*10 Biceps curl 3*10 Pands lat pulls 3*10 Triceps push down 3*20 Tate press 3*20 Triceps push back Read More »
Squat
@ METAL Gym, Juva, Finland Low pulley row one hand 6*5 Low pulley row 3*5 Pull trough 3*10 Leg extension 3*10 Squat 3*5*60kg / 5*100kg / 5*140kg Add the METAL “M” 1 ply briefs 1*180kg Add the METAL belt 1*220kg / 1*260kg / 1*272,5kg / 5*200kg Glute ham bench 10*5 Band pull trough 10*10 Lower Read More »
Upper back, etc..
@ METAL Gym, Juva, Finland Bench, narrow grip 10*10 Dip 3*10 Chest supported row 5*10 Biceps machine 5*10 Lat pulls straight bar 5*10 Biceps curl with dumbbell 5*10 Lat pulls V handle 5*10 Biceps curl 5*10 Pands lat pulls 5*10 Triceps push down 5*10 Rear delt 5*10 Triceps push back 5*10 Tate press 5*20
Deadlift
@ METAL Gym, Juva, Finland Low pulley row one hand 6*5 Low pulley row 3*5 Pull trough 3*10 Leg extension 3*10 Squat 3*5 Deadlift (sumo) With METAL 1 ply M briefs 5*60kg / 5*100kg / 5*140kg / 3*180kg Add METAL belt 2*220kg Add METAL Jack Sumo deadlift suit 1*260kg / 1*300kg / 1*340kg Glute ham Read More »
Chest, arms, etc..
@ METAL Gym, Juva, Finland Pec deck 10*10 Dip 3*10 Decline bench with dumbbell 1*20 Bench with dumbbell 1*20 Incline bench with dumbbell 1*20 Biceps curl with dumbbell 10*10 Lat pulls straight bar 3*10 Biceps machine 3*10 Lat pulls V handle 3*10 Biceps curl 3*10 Pands lat pulls 3*10 Rear delt 3*10 Triceps push down Read More »
Deadlift
@ METAL Gym, Juva, Finland Low pulley row one hand 6*5 Low pulley row 3*5 Pull trough 3*10 Leg extension 3*10 Squat 3*5*60kg / 5*100kg / 5*140kg Deadlift 1*60kg / 1*100kg / 1*140 Add belt 1*180kg / 1*220kg / 1*260kg Glute ham bench 3*5 Leg press 3*10 Calf raises 3*10 Lower back reverse 1*10 Lower Read More »
Chest
@ METAL Gym, Juva, Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Bench, narrow grip 10*2-1 Incline bench with dumbbell 3*10 Decline bench with dumbbell 3*10 Dip 3*10 Pands lat pulls 3*10 Biceps machine 3*10 Lat pulls V handle 3*10 Biceps curl 3*10 Rear delt 3*10 Biceps curl with dumbbell 3*10 Tate press Read More »
Squat
@ METAL Gym, Juva, Finland Low pulley row one hand 6*5 Low pulley row 3*5 Pull trough 3*10 Leg extension 3*10 Squat 3*5*65kg / 5*105kg / 5*145kg / 1*185kg Add the belt 1*225kg / 1*255kg / 5*205kg Glute ham bench 3*5 Leg press 3*10 Calf raises 3*10
Upper body..
@ METAL Gym, Juva, Finland Pec deck 10*10 Dip 3*10 Decline bench with dumbbell 1*20 Bench with dumbbell 1*20 Incline bench with dumbbell 1*20 Pands lat pulls 10*10 Lat pulls straight bar 1*20 Lat pulls V handle 1*20 Rear delt 1*20 Biceps machine 6*10 Triceps push back 1*20 Triceps push down 1*20 Biceps curl with Read More »
