Front squat 20 kg*12 30 kg*8 40 kg*5 50 kg*3 60 kg*3 70 kg*2 80 kg*2 90 kg*1 100 kg*1 Light Deadlift 50 kg*12 80 kg*3 110 kg*1*6 130 kg*1 Good morning exercise 30 kg*10 50 kg*10 60 kg*10 70 kg*10 80 kg*10 Hyperextension 15 kg * 20 *2 20 kg * 12*2 ABS with bands 20*5 ABS on the simulator 20*3 РУССКАЯ Read More »
Box squat with bands 20 kg + over 50 kg bands x5 repetition 20 kg + over 100 kg bands x5 repetition 20 kg + over 115 kg bands x3 repetition 43 kg + over 115 kg bands x3 53 kg + over 115 kg bands x3 73 kg + over 115 kg bands x2 83 kg + Read More »
High-speed bench press 20 kg *12 30 kg* 3 + ≈ 30 kg bands 35 kg* 3 repetitions + ≈ 30 kg bands *9 sets French press (dumbbells) 18 kg * 12 *3 Wiring dumbbells 10 kg*12*4 Biceps lifting (barbell) 25kg*15*3 30 kg*10*2 Biceps in the block simulator 12 reps *5 Biceps lifting (dumbbells) 10 kg * 30 reps *6 Seated Dumbbell Press Read More »
Front squat (light) 20kg*12 30kg*8 50kg*5 60kg*3* 4 sets Deadlift (light) 68kg*5 88kg*3 108kg*2 * 6 sets 118kg*1* 2 sets Hyperextension 30 reps* 4 sets ABS with a band 20 reps * 2 sets РУССКАЯ ВЕРСИЯ Легкий фронтальный присед 20kg*12 30kg*8 50kg*5 60kg*3* 4 подхода Легкая скоростная тяга 68kg*5 88kg*3 108kg*2 * 6 sets 118kg*1* 2 Read More »
1. Abs with bar 2. Step with a belt 3. Squat with bands 4. The reverse hyper 5. Kettlebell swing
Bench Press 20 kg*20 30 kg*10 40 kg*5 50 kg*5 60 kg*3*3 sets 65 kg*3*3 sets Bench in slingshot 70 kg*2 80 kg*2 French press dumbbells 12 repetitions * 3 sets Cable Tricep Extension 20 repetitions * 3 sets Seated Dumbbell Press 15 repetitions * 6 sets Standing dumbbell shoulder swings LATERAL 15 repetitions * 10 sets FRONT 15 repetitions * 10 sets Biceps curls with dumbbells 30 repetitions * Read More »
Box squat with bands 20 kg + over 100 kg bands x5 repetition 30 kg + over 100 kg bands x3 50 kg + over 100 kg bands x3 65 kg + over 100 kg bands x2 78 kg + over100 kg bands x2 x4 sets Box squat sumo style 50 kg x15 x2 40 Read More »
