Writings by Mr. Turtiainen himself.
@ Lantana Fitness, Lake Worth, FL Squat 3*5*135lbs / 5*185lbs / 5*225lbs / 2*275lbs / 2*315lbs / 2*365lbs / 2*405lbs / 2*455lbs Hack squat 5*10 Leg press 5*10 Leg extension 3*10 Leg curls 3*10 calf raises, stand 3*10 Calf raises, sit 3*10 Legs side raises 6*10 Crunch 3*20 Leg raises 1*20 Side crunch 2*20
@ Lantana Fitness, Lake Worth, FL Bench, wide grip 10*5 Bench machine 3*10 Bench machine, decline 3*10 Bench machine, incline 3*10 Decline bench with dumbbell 3*10 Pec deck 3*10 Dip machine 10*10 Biceps machine 10*10 Triceps exercises 5*10 Biceps curl 5*10
@ Lantana Fitness, Lake Worth, FL Squat 3*5*135lbs / 5*225lbs / 5*315lbs Sumo deadlift 5*135lbs / 5*225lbs / 5*315lbs Low pulley row 5*5 Low pulley row one hand 6*5 Lat pulls straight bar 3*10 Chest supported row 3*10 Biceps curl 10*10 Crunch 3*20
@ METAL Gym Juva Decline Bench with dumbbell 3*10 Decline bench with camber bar, wide grip 5*5*60-100 / 1*30*110-30 Bench with dumbbell 3*10 Incline bench with dumbbell 3*10 Pec deck 3*10 Dip 3*10 Dip machine 9*10 Biceps curl 10*10
@ METAL Gym Juva Leg extension 3*10 Squat 3*5*60 / 2*5*80 / 5*100 / 5*120 / 5*140 / 5*160 / 5*180 GHR bench 5*10 Leg press 5*10 Leg extension 5*10 Lower back reverse 3*10 Pull trough 3*10 Lower back bench 3*10 Double arm swings with kettlebell 3*10 Pull down abs 1*20 Pull down abs one Read More »
@ METAL Gym Juva Deckline bench with dumbbell 3*10 Deckline bench, wide grip 6*10 Low pulley row one hand 20*5 Low pulley row 10*5 Stand row with camber bar 5*5 Lat pulls straight bar 3*10 Chest supported row 3*10 Rear delt 3*10 Biceps curl 10*10
@ METAL Gym Juva Leg extension 3*10 Squat 3*5*65 / 5*95 / 5*125 Reverse bands squat 3*155 / 3*185 / Add the belt 3*215 / 3*245 / 3*275 / 1*305 Leg press 10*5 GHR 3*10 Leg extension 5*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch 2*20 Leg raises 1*20 Side Read More »
@ METAL Gym Juva Bench with dumbbell 3*10 Decline bench with camber bar, wide grip 10*8*50-100 Incline bench with dumbbell 3*10 Decline bench with dumbbell 3*10 Pec deck 3*10 Dip 3*10 Dip machine 9*10 Triceps exercises with bands 3*10 Biceps curl 10*10
@ METAL Gym Juva Leg extension 3*10 Squat 3*5*60 / 5*90 / 5*120 / 2*140 / 2*160 / 2*180 / 2*200 / 10*150 GHR bench 3*10 Lower back reverse 3*10 Pull trough 3*10 Lower back bench 3*10 Double arm swings with kettlebell 3*10 Pull down abs 1*20 Pull down abs one leg front 2*20 Crunch Read More »
@ METAL Gym Juva Deckline bench with dumbbell 3*10 Deckline bench, wide grip 6*10 Low pulley row 10*5 Low pulley row one hand 20*5 Stand row with camber bar 5*5 Lat pulls straight bar 3*10 Chest supported row 3*10 Rear delt 3*10 Biceps curl machine 5*10
