Fredag 08/03/19
#1
Morgonpromenad ca 45 min
#2
C6W1 - shoulders & arms B
10 min x-trainer
Pre-activation
Press: 50% x5x10
25x10
25x10
25x10
25x10
25x10
Pull-ups:
x5 @8
x5 @8.5
x4
X3
x2
DB-Pushpress:
14x10
14x10
14x10
14x10
14x10
Side-raise 5x10-20
9x10-12
8x12-14
7x14-16
6x16-18
5x18-20
______________________________
Uppright rows 3x12-20
Reverse flies 3x15-20
Rear delt rows 2x12-16
Y-raises 2xfailure
________________________________
Close-grip bench: 3x6-8 + 1 x burnout
60x6
60x6
60x6 @8
50x15 @9
DB-curls
12x8
12x8
12x8
10x15-16
Lying Tricep ext: 3x10-15
25x12
25x12
25x12
Barbell curls (1131): 3x10-15
25x12
25x10
25x10
Rope pushdowns: 3x15-20
22,5x10-12
18x12-16
13,5x16+
Rope curls: 3x15-20
32x10-12
27,5x12-16
22x16+
_________________________
For quality:
10-9-8-7-6-5-4-3-2-1 reps of:
HSPU
Leg lifts
10 min x-trainer
#3
60 min lågintensiv cykling
Kommentar:
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