Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@60, 70, 80, 80, 80, 70
Deadlifts to: squats: 1x5@70,80, 90, 80, 80kg.
Bent-Over Rows: 1x5@50,60,65,70,70kg.
Skull Crushers: 1x5@30, 30, 35, 35, 30kg
Donkey Calf Raises: 1x5@45, 70,70, 65, 65kg
Barbell Curls: 1x5@30,30, 30,30,30kg.
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises: Incline Dumbbell Bench Presses 1x6@25,25,30,30, 32,5kg 22,5kg
Back Squats 1x6@80,100, 100, 100kg.
Upright Rows:1x6@40,45, 40, 40kg
Close-Grip Bench Presses:51, 56, 61, 56,51
Standing Calf Raises: 65,75,75,65, 65
Preacher Curls: 1x6 30,30,25,25,25kg.
Abs:
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@1 chain. 2 chain. 2 chain. 2 chain. 1chain. 1 chain. Bw.
Front Squats: 1x3:70,80,80,70,80,80
Chin-ups: 1x3,3. 3Assisted. 3 assisted, 3 assisted, 3 assisted.
Pull-downs: 2x6.
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
Abs:4x8
Seated Calf Raises: 1x3@
Biceps: 1x3@35,35,35, 35,30, 25,25kg.
Flat Bench Press: 1x5@60,70,80,85,90,90,90, 80,60kg.
Deadlifts to: squats: 1x5@80,90,100,110,100,
Bent-Over Rows:1x5@50,60,70,70,70kg.
Skull Crushers: 1x5@na Talja:5x5@50
Donkey Calf Raises: 1x5@na
Barbell Curls: 1x5@30,35,35,35, 20kg
Abs. 3x12
Wo
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises: Incline Dumbbell Bench Presses 1x6@25,30,32,5, 35,32,5,25kg.
Back Squats: 1x6@90,100,105,110kg
Military press:1x 6@45,50,60,50kg.
Close-Grip Bench Presses:40,50,60,70 drop:
Standing Calf Raises: 70,75, 75,75
Preacher Curls: 1x6@25,25,25,25kg
Abs: 3x10
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2 chain. 2chain. 2chain, 2chain. 2chain. 2@ 2Big chain.
Front Squats: 1x3:80,90,90,90,90,90
Chin-ups:1x3,3,3,3,3,3. 7 assisted.
Pull-downs: 1x6@64, 54kg.
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
6x3@80kg
Abs:1x12,12,12,8,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Biceps: 6x3@35kg.
2x8@kg.
Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@70,80,90,95,95,95,95kg
Deadlifts to: squats: 1x5@80,90,100,110,100,
1x5@ 90,100,110, 120(slowwww) 110kg.
Bent-Over Rows:1x5@70,70, 80,80, 80kg
Skull Crushers: 1x5@na Talja:5x5@50
1x5@40, 40, 40, 40, 40
2x8@cable. 25kg.
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40, 40, 40, 40kg
Abs. 2x10,
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses 1x6@25,30,32,5, 35,32,5,25kg.
Flat: 1x6@26,5, 32,5, 37,5
Incline:1x6@37.5,37,5f. 1x6@32,5f. 2x6@25kg.
Back Squats: 1x6@90,100,105,110kg
1x6@100,105, 110, 115kg.
Military press:1x 6@45,50,60,50kg.
1x6@40, 45, 50, 50kg.
Close-Grip Bench Presses:40,50,60,70 drop:
1x6@60,60,65, 65, drop:
Standing Calf Raises: 70,75, 75,75
1x6@ ei. vitun kipeä päkijä.
Preacher Curls: 1x6@25,25,25,25kg
1x6@
Triceps:
Abs: 3x10
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2 chain. 2chain. 2chain, 2chain. 2chain. 2@ 2Big chain.
1x3@2chain, 2chain, 1s1b chain. 2big chain. 1s2b chain. 2s2b chain f. 2chain.
Front Squats: 1x3:80,90,90,90,90,90
1x3@90.100, 100, 100, 100, 100kg.
Chin-ups:1x3,3,3,3,3,3. 7 assisted.
1x3,3,3,3,3,3.
Machine assisted: 4@-32, 6@-41, 6@-55kg.
Pull-downs:ei
Leg Curls: 1x3@60,80,80,80,80,80,80, 6@60kg.
1x3@80, 2x6@80, 1x3@80, 1x8@60kg
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Ei
Biceps: 6x3@35kg.
6
1x6@40, 1x3@40, 45, 45, 45, 40
Triceps:
Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 1x5@70,80,90,95,95,95,95kg
6x5@95.
Deadlifts to: squats:1x5@ 90,100,110, 120(slowwww) 110kg.
5x5@110kg
Bent-Over Rows:1x5@70,70, 80,80, 80kg
6x5@80.
Skull Crushers:1x5@40, 40, 40, 40, 40
2x5@45kg, 3x5@40
Donkey Calf Raises: 1x5@na
Ei.
Barbell Curls:1x5@40,40,40,40,40*
Abs. 1x15.
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:
Incline:1x6@37.5,37,5f. 1x6@32,5f. 2x6@25kg
Incline1x6@35.35, 32,5, 32,5kg. 30kg
Back Squats: 1x6@90,100,105,110kg
1x6@100,105, 110, 115kg.
4x6@115kg
Military press:1x6@45,50,60,50kg.
1x6@40, 45, 50, 50kg.
1x6@45,50,55, 55kg.
Close-Grip Bench Presses:40,50,60,70 drop:
1x6@60,60,65, 65
1x6@60,65, 65, 60
Standing Calf Raises: 70,75, 75,75
1x6@ ei. vitun kipeä päkijä.
Ei.
Preacher Curls: 1x6@25,25,25,25kg
1x6@27, 27, 27, 27kg
Triceps:
Abs: 12,8,10,12,
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2chain, 2chain, 1s1b chain. 2big chain. 1s2b chain. 2s2b chain f. 2chain.
1x3@2b chain. 2b chain. 2b1s chain. 2b1s chain. 2b1s chain. 2b chain.
Front Squats:1x3@90.100, 100, 100, 100, 100kg.
6x3@105kg.
Chin-ups:1x3,3,3,3,3,3.
1x3,3,3,3,3,3.
Machine assisted: 2x8@-36kg. 8@46.
Pull-downs:ei
Leg Curls:1x3@80, 2x6@80, 1x3@80, 1x8@60kg
2x6@80
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
1x12,12,12
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
Ei
Ei.
Biceps: 6x3@35kg.
6x3@40kg
1x6@40, 1x3@40, 45, 45, 45, 40
Triceps:
Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 6x5@95.
6x6@70kg.
Deadlifts to: squats:5x5@110kg.
5x5@115kg
Bent-Over Rows:6x5@80.
5x5@85kg
Skull Crushers:2x5@45kg, 3x5@40
5x5@45kg. (Super raskaat oli.)
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40,40,40,40*
1x5@45 kg. @3x5@40kg. 2x6@35kg.
(heikko tekniikka)
Abs. 1x15.
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses: 1x6@35.35, 32,5, 32,5kg. 30kg
1x6@25, 30, 30, 30, 1x8@22.5kg
Back Squats:4x6@115kg
4x6@115kg.
Military press:1x6@45,50,55,55kg.
1x6@40,50,55, 55kg.
Close-Grip Bench Presses:1x6@60,65, 65, 60
1x6@40,50,60,60kg.
Standing Calf Raises:
1x6@80, 80, 90, 70kg.
Preacher Curls:1x6@27, 27, 27, 27kg
1x6@27,27, 27,
Triceps: 1 superset.
Abs: 12,8,10,12.
15, 10, 10,
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2b chain. 2b chain. 2b1s chain. 2b1s chain. 2b1s chain. 2b chain.
1x3@2s chain. 3s chain. 2b chain. 2b chain. 1b2s chai. 8@BW.
Front squats: 6x3@105kg.
1x3@105, 105, 105, 105, 105, 105kg
Chin-ups:1x3,3,3,3,3,3.
Chipul-ups: 1x3,3,3,3,3,3@bw.
Machine assisted: 1x6@-36kg. 8@46.
Pull-downs:ei
Leg Curls:1x3@80, 2x6@80, 1x3@80, 1x8@60kg
2x6@80.
5x6@80kg.
Abs:1x12,12,12,8,
1x15, 12, 12, 12,
1x12,12,12
3x10,
Seated Calf Raises: 1x3@60,80, 90, 90, 90, 80. 2x6@65kg
1x12@60kg.
Ei
Ei.
Biceps:1x6@40, 1x3@40, 45, 45, 45, 40
1x6@37,5kg, 1x6@40kg. 1x6@40kgö
Triceps:
Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press: 6x5@95.
1x5@90,95,95, 95, 95kg.
Deadlifts to: squats:5x5@115kg
1x5@ 120, 140, 140, 140, 130kg.
Bent-Over Rows:6x5@80.
5x5@85kg
1x5@80,85, 85, 85,
Skull Crushers:2x5@45kg, 3x5@40
5x5@45kg. (Super raskaat oli.)
1x5@27,5kg 37,5, 37,5, 37,5kg. 37,5kg
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@40,40,40,40,40.
1x5@45 kg. @3x5@40kg. 2x6@35kg.
1x5@37,5, 37,5, 37,5,
(heikko tekniikka)
Abs. 1x10,10,10,
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:1x6@30, 30, 30, 30 (35kg next time.)
Back Squats:4x6@115kg.
1x6@120, 120, 120, 1x4@120( selkäkipu esti)
Military press:1x6@40,50,55, 55kg.
1x6@50,55, 55, 55kg.
Close-Grip Bench Presses:1x6@40,50,60,60kg.
1x6@60, 60, 80, 1x8@60kg
Standing Calf Raises:
1x6@80, 80, 90, 70kg.
1x8@80, 80, 80, 80kg
Preacher Curls:
1x6@27,27, 27, 27kg
1x6@27,27, 27, 27kg.
Triceps: 1 superset.
Abs: 12,8,10,12.
15, 10, 10,
Aika loppui
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2s chain. 3s chain. 2b chain. 2b chain. 1b2s chain.
1x3@2s chain. 3s chain. 1b2s chain. 2b chain. 2b chain. 2b chain. 3s chain.
Front squats: 6x3@105kg.
1x3@110, 110, 110, 110, 110, 110kg (olisi ehkä hyvä vetää uusiksi ensikerralla.)
Chipul-ups: 1x3,3,3,3,3,3@bw.
1x3@3,3,3,3,3,3
8neg.
Machine assisted: 1x6@-36kg. 8@46.
1x6@-36kg 1x8@-46kg.
Pull-downs:ei
Leg Curls:5x6@80kg.
1x12@80, 1x6@80,80kg 1x10@50kg.
Abs: 3x10,
2x12@
Seated Calf Raises: 1x8@70kg. 1x6@70, 70kg.
Biceps:1x5@35kg (last time 40kg)
Triceps:
machine sets. 4x8@40kg.
Sets: 5
Reps: 5
Load: 8RM
Rest: 60 seconds between sets
Exercises:
Flat Bench Press:1x5@100,100,100, 100, 100kg.
Deadlifts to: squats:5x5@115kg
1x5@130,140,140, 140, 130kg. (same, very heavy.)
Bent-Over Rows:5x5@90kg.
Skull Crushers:2x5@37,5, 2x5@42,5kg 1x8@42,5kg.
Tricep superset:
Donkey Calf Raises: 1x5@na
Barbell Curls:1x5@37,5, 37,5, 37,5,
1x5@35,35,30,30,25kg
Abs. 1x10,8,8…
Sets: 4
Reps: 6
Load: 9RM
Rest: 70 seconds between each set
Exercises:
Incline Dumbbell Bench Presses:1x6@35, 35, 35, 35kg.
Back Squats:1x6@120, 120, 120, 1x4@120( selkäkipu esti)
2x12@120kg. Ota 130 ensikerralla.
Military press:1x6@50,55, 55, 55kg.
1x5@40,50,55, 55,
Close-Grip Bench Presses:1x6@60, 60, 80
1x6@50,50, 50, 50kg
Standing Calf Raises:
1x8@80, 80, 80, 80kg
Preacher Curls:1x6@27,27, 27, 27kg.
Triceps: 2 supersets.
Abs: 12,8,10,12.
15, 10, 10,
Aika loppui
Sets: 6
Reps: 3
Load: 6RM (rep max)
Rest: 50 seconds between sets
Exercises:
Dips: 1x3@2s chain. 3s chain. 1b2s chain. 2b chain. 2b chain. 2b chain. 3s chain.
1x3@25,30,35, 40, 40, 35
Front squats: 6x3@105kg.
1x3@110,110, 110, 110, 110, 110kg.
Ensikerralla 115kg
Chipul-ups: 1x3@3,3, 3, 3 lopetin kesken.
Machine assisted: ei
Pull-downs: 8,8,8,8
Leg Curls1x12@80, 1x6@80,80kg 1x10@50kg.
1x12@80, 6@90,90, 90
Abs: 1x10, 10, 10, 10
Seated Calf Raises: 1x8@70kg. 1x6@70, 70kg.
Biceps:1x5@35kg (last time 40kg)
15
Triceps: 4x8@30,
machine sets. 1x8@30,