Light day..
@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 3*5*140 Bench, wide grip 7*5*60-90 Pull down abs 3*20
Archive / Año’s Training Blog
RSS feed for this sectionWritings by Mr. Turtiainen himself.
Backs..
@ METAL Gym, Juva, Finland Lower back bench 2*10 Romanian deadlift 2*10 Pull trough 2*10 Lower back reverse 2*10 Low pulley row one hand 6*5 Low pulley row 3*5 Lat pulls straight bar 3*5 Lat pulls V handle 3*5 One hand row 6*5 Rear delt 3*10 Biceps curl 6*10
Squat
@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 / 2*180 / 2*220 / 2*230 / 2*240 / 1*210 Leg press 5*10 Leg extension 3*10 Adduction / Abduction machine 6*10 calf raises 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side Read More »
Chest and arms..
@ METAL Gym, Juva, Finland Bench with dumbbell 3*10 Bench, wide grip 5*5*60-100 / 7*1*110-160 / 4*135 Dip 3*10 Pec deck 3*10 Biceps machine 3*10 Triceps exercises 5*10 Biceps curl 3*10
Legs..
@ METAL Gym, Juva, Finland Leg extension 3*10 Squat 3*5*60 / 5*100 / 5*140 Leg press 3*10 Leg extension 3*10 Adduction / Abduction machine 6*10 calf raises 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side crunch 2*20 Side rotations 2*20
Backs..
@ METAL Gym, Juva, Finland Lower back bench 3*10 Romanian deadlift 3*5 Pull trough 3*10 Lower back reverse 3*10 Low pulley row one hand 10*5 Low pulley row 5*5 Lat pulls straight bar 3*5 Lat pulls V handle 3*5 One hand row 6*5 Chest supported row 3*10 Rear delt 3*10 Biceps curl 6*10
Deadlift evening..
@ METAL Gym, Juva, Finland Leg extension 3*10 Deadlift 3*5*60 / 5*100 / 5*140 Add the METAL Jack sumo suit + belt 1*180 / 1*220 / 1*260 / 1*300 / 1*340 / 1*380
Back to the METAL Gym..
@ METAL Gym, Juva, Finland Bench with dumbbell 2*10 Bench, wide grip 5*5*60-100 / 10*1*110-150 / 5*130 Dip 3*10 Pec deck 3*10 Biceps machine 3*10 Triceps exercises 5*10 Biceps curl 3*10
Light morning..
@ Lantana Fitness, Lake Worth, FL Leg extension 2*10 Squat 3*5*135lbs / 5*225lbs / 5*315lbs Bench, wide grip 5*10 Pec deck 3*10 Dip machine 3*10 Biceps machine 6*10 Triceps exercises 3*10 Biceps curl 3*10
Backs..
@ Lantana Fitness, Lake Worth, FL Lower back bench 3*10 Romanian deadlift 3*10 Pull trough 3*10 Low pulley row one hand 6*5 Low pulley row 3*5 Lat pulls straight bar 3*5 Lat pulls V handle 3*5 Chest supported row 3*10 Rear delt 3*10 Biceps curl 6*10
