25.3
Push press
10x20kg
10x30kg
5x40kg
3x5x50kg
Chin Pulldown
10x33kg
3x6x50kg
DB Chest flyes
3x8x15kg+15kg
BB Rows - underhand grip
3x10x40kg
Leg Raise on floor
3x10
27.3.
Pull ups ( on wood , finger grip )
5x6 - assisted with 35kg ressist band
Band Lat Pulldown
3x10x35kg band
Band Bicep Curl
3x10x35kg band
Incline push ups
3x15,10,5
Hanging Leg Raise
3x5
Plank
3x45sec
31.3
DEADLIFT
5X60kg
3x90kg
3x100kg
3x115kg
1x125kg
BENCH PRESS - rest pause , 15sec rest
5x+3,3,3,3x70kg (17rep set )
5x+3,3,3,3x70kg (17rep set)
17x60kg
LAT PULLDOWN - rest pause
5x+3,3,3,3x50kg (17rep per set)
5x+3,3,3,3x50kg (17rep per set)
CHEST RAISE DB https://www.youtube.com/watch?v=byxD_y2e_L8
3x10x5kg+5kg
something like in video , use paralel grip
3.4
PULL UP - on wood,fingergrip
5x ( 35kg band assisted)
3x5 ( 25kg band assisted)
2x3 BW ( 96kg )
INCLINE PUSH UP - 1meter box
5x5
**A1 BAND BICEP CURL ** 3x15 (35kg band)
A2 BAND TRICEP PULLDOWN 3x20 (25kg band)
HANGING LEG RAISE - on wood , finger grip
5,3 , right wirst fucked up . end of trainig
7.4
Power Clean
5x40kg
3x60kg
1x70kg
1x80kg miss
Benchpress
10x40kg
10x60kg
10x70kg
3x3x80kg
BB ROW - undergrip, wide grip
10x40kg
3x5x60kg
2x3x70kg
MILITARY PRESS
3x5x50kg
LAT PULLDOWN
3x10x40kg
DB CHEST FLYES
3x10x15+15kg
BB BICEP CURL
10x20kg
3x8x30kg
14.4
Deadlift
10x50kg
5x60kg
5x90kg
5x100kg
3x110kg
1x125kg
1x135kg
Bench press
10x70kg
5x80kg
2x90kg
1x95kg
0x100kg miss
A1 DB Millitary press seated 3x10x15kg+15kg
A2 Lat pulldown 3x10x50kg
BB Bicep curl 3x10x30kg
Leg raise 3x15
22.4
Power Clean and press
10x30kg
5x50kg
5x60kg
2x70kg
2x70kg (3xpress)
2x70kg (3xpress)
Benchpress
10x50kg
10x60kg
10x75kg
4x85kg
0x95kg
DB chest flyes
3x10x15kg+15kg
BB ROW - wide undergrip
3x10x50kg
A1 BB Curl 3x10x30kg
A2 Tricep extenzion 3x10x20kg
Leg raise
3x10
24.4
Jump on box 30cm
2x10x15kg
3x10x20kg
Push press
3x10x50kg
DB row
3x10x15kg+15kg
A1 DB Front delt raise 3x10x7kg+7kg
A2 DB rear delt raise 3x10x3kg+3kg
B1 BB curl 3x10x20kg
B2 Hammer curl 3x10x7kg+7kg
27.4
Deadlift
10x40kg
5x70kg
5x90kg
5x100kg
5x110kg
A1 BB row-undergrip 3x5x70kg
A2 Bench press 3x10x70kg (last set 6rep )
DB upright row 3x15x5kg+5kg
BB curl 3x10x30kg
DB seated hammer curl 3x10x10kg+10kg
29.4
Box jump-60cm height
3x10xBW
Bench press
10x40kg
5x60kg
5x72kg
5x84kg
3x93kg
A1 BB Military press seated 6x40kg,5x52kg,2x52kg,5x40kg
A2 Lat pulldown wide grip 4x10x45kg
DB chest flyes 3x10x15kg+15kg
Plate Tricep extension 3x10x20kg plate
Leg raise 3x10
3.5
Squat 3x10x40kg
Push press
5x40kg
5x52kg
3x5x64kg
A1 DB Seated Shoulder press 3x5x22kg+22kg
A2 DB row 3x10x15kg+15kg
DB Chest flyes 3x10x15+15kg
Plate Tricep extension 3x10x20kg
AB roll 3x5x30kg BB
1.5
Power clean
40kgx5
52kgx5
3x5x64kg
DB Row 5x10x15kg+15kg
BB Bicep Curl 3x15x20kg