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!!!
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!
Hi everyone,
I hope you are enjoying your weekend… Here is a workout reminder to prepare yourself for Monday 🙂
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
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)
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
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!