Box Squat with bands
Box Squat with bands 20 kg*12 20 kg+40*5 20 kg+80*3 63 kg+80*2*5 68 kg+80*1*3sets deadlift RAW -30 bands 90 kg*3 120 kg*1 150 kg*1 170 kg*1*4 tilt(good morning) 45 kg*12*3sets
Tag Archives: METAL
Terrible training :D squats and deadlift
Today I trained alone, without a coach. it was the worst training in my life 😀 I first decided to do a squat: 20 kg*12 40 kg*5 70 kg*3 85 kg* 2 105 kg*2 110 kg*2*2sets and suddenly realized that I could not reel knee wrap 😀 this was a huge problem, so I decided Read More »
Bench press
Bench press RAW 20 kg*12 30 kg*5 40 kg*5 50 kg*4 60 kg*5 70 kg*2 with a pause 75 kg*1 81 kg*1 83 kg*1 gear 90 kg*2 on board 8 cm 95 kg*2 on board 4 cm 100 kg*1 with a pause*2
Box Squat with bands
Box Squat with bands 20 kg*12 20 kg+bands*3 40 kg+bands*3 63 kg+80 kg bands*2*7sets 63 kg+ 100 kg bands*1 deadlift 50+ 20 kg bands 80+ 40 kg bands *2*6 sets hyperextension ABS
High-speed bench press
High-speed bench press 45+35 kg bands*3*6sets close grip bench press (for big triceps 😀 ) 40 kg*20 reps bench press 40 kg*25 reps straightening arms with bands training of the pectoral muscles training back (3 exercises) sitting dumbbell bench press 12kg*12*6sets dumbbell swings biceps curls 26*8*3
Squat
Squat RAW 20*12*2 40*6 60*3 75*3 90*2 105*2 115*2 120*2 125*2*3 gear 125*2 145*2 155*2*3 light deadlift 50*8 70*5 90*3*7 sets
Box High-speed squat with chains
Box High-speed squat with chains 20 kg *12 20 kg+32 kg*5 40 kg+32 kg*3 50 kg+32 kg*3 63 kg+32 kg*2*8 exercise Hamstring
Bench press
RAW 20 kg*12 30 kg*5 40 kg*3 50 kg*5 60 kg*3 with a pause 65 kg*3 with a pause 70 kg*3*3 sets 70 kg*1 with a pause*2 sets gear 90 kg*2 on board 8 cm 95 kg*1 on board 4 cm 95 kg with a pause*2 sets 100 kg with a pause
Squat
Squat RAW 20 kg*12*3 50 kg*5 60 kg*3 70 kg*3 80 kg*3 90 kg*3 100 kg*2 110 kg*2 120 kg*2 gear 130 kg*2 140 kg*2 155 kg*2 170 kg*2 185 kg*1 193 kg*1
light High-speed bench press
High-speed bench press 40+32 kg bands*3*6sets Biceps lifting (dumbbells) 8 kg * 15 reps 7kg * 15 reps 6kg * 15 reps 5kg * 15 reps 14 kg*15*4 sets 16 kg*20*3 sets small training. because it can not be loaded back before tomorrow’s heavy squat…
