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- Nov 17, 2016
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17.04.2018 - Tuesday
Lower body
Squat - Warm up = Front Squat 12 x bar, 8 x 40, Back Squat 5 x 70
4 x 3 x 80 kg
DL - warm up DL + shrugs - 12 x bar, 8 x 50, 5 x 80 (no shrugs)
4 x 3 x 90 kg
19.04. 2018 Thursday
Upper Body
Bench - warm up - 12 x bar, 8 x 40, 5 x 60
4 x 3 x 65
Decline Bench - 2 x 10 x 40 kg
Incline Bench - 2 x 10 x 40 kg
Lat Pull Downs - 4 x 10 x 55
Rowing Machine - 3 x 10 x 75
Lat Rises - 3 x 10 x 10 kg dumbbells
Reverse Flyes - 3 x 10 x 7.5 kg dumbbells
Biceps Curls - 3 x 10 x 20 kg
20.04.2018 Friday
Lower Body
Squat - warm up - front squat - 12 x bar, 8 x 40 kg, back squat - 5 x 60
4 x 3 x 80
Romannian DL - 3 x 10 x 60
Walking Lunges - 3 x 10 each leg x 10 kg dumbbells
Lat Rises - 3 x 10 x 10 kg dumbbells
Hamstring Curls - 3x 12 x 55
Standing Calf Rises 3 x 12 x 75
Lower body
Squat - Warm up = Front Squat 12 x bar, 8 x 40, Back Squat 5 x 70
4 x 3 x 80 kg
DL - warm up DL + shrugs - 12 x bar, 8 x 50, 5 x 80 (no shrugs)
4 x 3 x 90 kg
19.04. 2018 Thursday
Upper Body
Bench - warm up - 12 x bar, 8 x 40, 5 x 60
4 x 3 x 65
Decline Bench - 2 x 10 x 40 kg
Incline Bench - 2 x 10 x 40 kg
Lat Pull Downs - 4 x 10 x 55
Rowing Machine - 3 x 10 x 75
Lat Rises - 3 x 10 x 10 kg dumbbells
Reverse Flyes - 3 x 10 x 7.5 kg dumbbells
Biceps Curls - 3 x 10 x 20 kg
20.04.2018 Friday
Lower Body
Squat - warm up - front squat - 12 x bar, 8 x 40 kg, back squat - 5 x 60
4 x 3 x 80
Romannian DL - 3 x 10 x 60
Walking Lunges - 3 x 10 each leg x 10 kg dumbbells
Lat Rises - 3 x 10 x 10 kg dumbbells
Hamstring Curls - 3x 12 x 55
Standing Calf Rises 3 x 12 x 75