[Ozziking]

Tisdag

C6W1 - shoulder & arms

OHP: 5/5/5+

32,5x5
40x5
45x8 @8,5

32,5x10
32,5x10
32,5x10

Seated DB press: 5x8-12

12,5x8
12,5x8
12,5x8
12,5x8
12,5x8

Uppright rows: 5x8-12

41x10
41x10
41x10
41x10
41x10

Pull-ups (SL):

x5 @9
x4 @8
x3
x2
x2

Accessories:

Side delts 3x15-20

Reverse flies 3x15-20

Face-pulls 2x15-20

kinalyft 2x15-20
_________________________________

Arms:

BB-curls: 3x6-8 +1 x burnout

30x8
30x8
30x8
20 x failure

Dips: 3x6-8 + 1 burnout

Bw +5kg x5
Bw +5kg x5
Bw +5kg x5 @10
Bw x8 @10

Cable curls: RPT

41x8
36x12
32x15-20

Pushdowns: RPT

50x12
45x15
41 x pump

2h alt. DB curls:

12,5x8
12,5x8
10x12

Tri-BW extension:

x8
x8
x12

Kommentar:

Bra pass, darrig. Tål inte så mycket volym än



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