Chest, etc..
@ METAL Gym, Juva Finland Dumbbell incline bench 5*10 / 10*6 Lat pulls straight bar 3*6 Lat pulls V handle 3*6 Chest supported row 3*6 Rear delt 3*3 Biceps curl machine 5*6 Dumbbell biceps 5*6 Tricep push down 5*6
Archive / Año’s Training Blog
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Bench
@ METAL Gym, Juva Finland Bench, medium grip 13*5 Dumbbell incline bench 5*8 Lat pulls straight bar 3*5 Lat pulls V handle 3*5 Chest supported row 3*5 Rear delt 3*5 Biceps curl machine 10*5 Dumbbell biceps 3*10 Tricep push down 3*10
Squat
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 10*5 Calf raises 10*10
Squat
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 9*5 Calf raises 10*5 Lower back reverse 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*10 Pull down abs one leg front 2*10 Crunch 2*10 Side rotations 2*10 Side crunch 4*10 Read More »
Morning
@ METAL Gym, Juva Finland Dumbbell incline bench 1*20 Dumbbell bench 1*20 Dumbbell decline bench 1*20 Lat pulls straight bar 1*20 Lat pulls V handle 1*20 Chest supported row 1*20 Rear delt 1*20 Biceps curl machine 1*20 Dumbbell biceps 1*20 Tricep push down 1*20
Squat and deadlift
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 9*5 Deadlift 1*5 / 1*3 / 1*2 / 2*1
Light friday
@ METAL Gym, Juva Finland Dumbbell incline bench 1*20 Dumbbell bench 1*20 Dumbbell decline bench 1*20 Lat pulls straight bar 1*20 Lat pulls V handle 1*20 Chest supported row 1*20 Rear delt 1*20 Biceps curl machine 1*20 Dumbbell biceps 1*20 Tricep push down 1*20
Light morning
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Squat 9*5 Lower back reverse 1*10 Lower back bench 1*10 Double arm swings with kettlebell 1*10 Pull down abs 1*10 Pull down abs one leg front 2*10 Crunch 2*10 Side rotations 2*10 Side crunch 4*10 Leg raises 1*10
Upper body
@ METAL Gym, Juva Finland Dumbbell incline bench 1*20 Dumbbell bench 1*20 Dumbbell decline bench 1*20 Lat pulls straight bar 1*20 Lat pulls V handle 1*20 Chest supported row 1*20 Rear delt 1*20 Biceps curl machine 1*20 Dumbbell biceps 1*20 Tricep push down 1*20
Squat & deadlift
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 9*5 Deadlift 1*5 / 1*3 / 1*2 / 3*1
