A1 flat bench press 4 x 10
A2 incline dumbbls press 15/8/8/15
B dips 3 x max reps.
C1 inclined bench press(bar) 3 x 10
C2 dumbbels press (flat bench) 3×8
D pullovers 3×12
E cable fly 2 x 20
GO HARD!!!
A1 flat bench press 4 x 10
A2 incline dumbbls press 15/8/8/15
B dips 3 x max reps.
C1 inclined bench press(bar) 3 x 10
C2 dumbbels press (flat bench) 3×8
D pullovers 3×12
E cable fly 2 x 20
GO HARD!!!
New Year is almost here!
Now is the right time to sit down and think about where are we going? What is our expentations? What is our goals? What we want to become in next 365 days?
How would you live next year if it’s your last one?! What would you do to make your life better?
A1 pull-ups 4×12
A2 deadlifts 4×12
A3 lat pull downs 4×12
Single arm dumbel rows 3×3
Pull downs (close grip) 15/10/20
Reverse grip rows 3×12
Lower back extension 3×15
…and some roller for the end!
Changing your diet can’t help you if you all the time think about bad (junk) food that you want to eat!
You must change your mindset, the way you see things! And then… eathing healthy becomes easy, it becomes your lifestyle… and you don’t have cravings for bad unhealthy food!
WHEN YOU CHANGE THE WAY YOU LOOK AT THINGS – THINGS YOU LOOK AT CHANGES!
A1 squats 12/12/10/15
A2 leg extension 12/10/10/12
Leg press 3×10-8-6-4-2
Lunges 3×24
Leg curl 15/12/10/10/10/15