Categorized as: Exercise

Back workout

Tozaman

Today’s back workout

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!

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Arms workout

Tozaman

Hi everyone,

I hope you are enjoying your weekend… Here is a workout reminder to prepare yourself for Monday 🙂

Triceps:

Cable extension (bar) 20/15/10
A1 dips 4×12
A2 cable extension (reverse grip) 4×10
French press 3×10
Overhead cable extension (rope) 3×15

Biceps:

Standing biceps curl (EZ bar) 4×21 (7-7-7)
Zotman curl 3×8
Standing curl (cable, flat bar, close grip) 3×25
Hammer (dumbells) 3×10-10 (drop)

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Chest workout

Tozaman workout

LOOK UP…
GET UP…
AND NEVER GIVE UP!!!

Bench pres 4×4
A1 dips 4×10
A2 incline bench (dumbells) 4×8
Decline pres 4×10
B1 flys 4×12
B2 push-ups 4×8

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Back workout

Back workout

Today’s back workout

Pull-ups 100 reps.
Dumbells rowing on incline bench 4×10
Lat pull downs (chin) 3×12
Single arm rowing 4×10
Cable streching 4×12
Lower back extension 4×12

GO!

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