Speed bench
@ METAL Gym, Juva Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Speed bench, medium grip 2*10 / 2*5 / 9*1 Lat pulls straight bar 1*10 Lat pulls V handle 1*10 Chest supported row 1*10 Rear delt 1*10 Biceps curl 5*10
Archive / Año’s Training Blog
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Light squat & dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg Romanian deadlift 8*5*60-170kg 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 Read More »
Speed bench
@ METAL Gym, Juva Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Speed bench, medium grip 2*10*40-50kg / 2*5*60-70kg / 9*1*80-100kg Lat pulls straight bar 1*10 Lat pulls V handle 1*10 Chest supported row 1*10 Rear delt 1*10 Biceps curl 5*10
Light squat
@ METAL Gym, Juva Finland Hip abduction exercises machine 2*20 Leg extension 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg / 5*160kg / 5*170kg / 5*180kg
Light squat and dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*20 Glute ham bench 3*5 Squat 3*5*60kg / 5*100kg / 5*140kg Romanian deadlift 10*5*60-160kg Low pulley row one hand 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 Read More »
Box squat with chains
@ METAL Gym, Juva Finland Hip abduction exercises machine 2*20 Leg extension 2*20 Glute ham bench 3*5 Box squat with chains 5*37,5kg + 20kg chains 5*37,5kg + 60kg chains 5*37,5kg + 100kg chains 5*37,5kg + 140kg chains 5*87,5kg + 140kg chains Add the METAL M two ply briefs and belt 1*137,5kg + 140kg chains 1*187,5kg Read More »
Bench
@ METAL Gym, Juva Finland Dumbbell bench 3*10 Lat pulls straight bar 3*10 Bench, medium grip 3*10 / 3*5 / 4*1 / 1*20 Dip 3*5
Light squat & dead
@ METAL Gym, Juva Finland Leg extension 2*20 Hip abduction exercises machine 2*40 Low pulley row one hand 10*5 Glute ham bench 3*5 Squat 5*5 Romanian deadlift 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 Read More »
Speed bench
@ METAL Gym, Juva Finland Bench with dumbbell 3*10 Lat pulls straight bar 3*10 Speed bench, medium grip 2*10*40-50kg / 2*5*60-70kg / 15*1*90kg Lat pulls straight bar 1*10 Lat pulls V handle 1*10 Chest supported row 1*10 Rear delt 1*10 Biceps curl 5*10
GM
@ METAL Gym, Juva Finland Hip abduction exercises machine 2*20 Leg extension 2*20 Squat 3*5 Glute ham bench 3*5 Camber GM with chains and strong bands Add the METAL M single ply briefs 2*37,5kg + 20kg chains + strong bands 2*37,5kg + 60kg chains + strong bands 2*37,5kg + 100kg chains + strong bands 2*37,5kg Read More »
