Archive for the ‘Daily WOD’ Category

071016

Seated DB Shoulder Press
12-10-8-8-6
12.5-15-20-20-22.5

Cable bent over reverse flies
4×12

Lateral raise 2 drop sets
10 reps
7.5kg
5kg

Shrugs
4×12 @ 20kg

061016

100 pull-ups

T bar row
4×12

Pulley rope don’t know what
4×12

Tricep Pulldowns
4×12

Skullcrushers
4×12

051016

12-10-8-8

Incline Bench Press x4
40-42.5-45-47.5 kg
40-45-50-55

Flat bench bench x4
50-55-57.5(7)-55 kg
50-55-60-60(4)

DB Incline Bench Press
17.5-20-22.5-22.5(5)

DB Flat Bench Press
20(7)-17.5-17.5(10)-17.5(10)

Bicep curls (pulley) X 4
20-22.5-25-27.5

Sit down barbell bicep curls
4×12@10kg

041016

Back Squats (9 sets)
12-10-8-5-20
55-65-75-85-55

DB Walking Lunges @ 14kg
1-2-3-4

7km Run 1 hour

021016

Seated DB Shoulder Press
4×12
14-16-16(8)-16(9)

Overhead DB Extension
4×12 @ 14kg

Sit down Bicep Curls
4×10@
12-12(8)-10-10

Lateral Raise (heavy)
@10kg

Skullcrushers
@8kg

Sit down Hammer Curls
@8kg

011016

Machine Chest Press
12-10-8-8
55-60-65-70

Pulldown Machine
12-10-8-8
45-50-55-60

Incline DB Bench Press
4×12@20kg

Single Arm DB row
4×10@20kg

Close Grip Chest Press
4×12@12kg

Pulldown Machine
4×12@55kg

DB Flies
4×12 @ 12.5kg

Reverse Bent Over Flies
4×12 @ 12.5kg

300910

Seated Dumbbell Shoulder Press 10 10 8 8
15-17.5-15-17.5
14-16-16-18

Lateral Raise (supernate)
4×8
8kg

Lateral Raise (pronate)
4×12
6kg

Reverse Flies (pronate)
4×12
7.5kg
8kg

Shrugs 4×15
@20kg

Seated Reverse Flys 4×15
@6kg

Shrugs 4×15 @
@20kg
1234

290916

Lat Pulldown
12-10-8-8
35-45-55-65

Single Arm Back Row
4×12 @ 20kg
1234

Reverse DB Flies
4×12 @ 8kg
1234

Hammer Curls
4×12 @ 12kg
1234

DB bent over row
12-10-10-10
10-12-14-16 kg

7s @ 10kg
4×12
12

280916

Machine Chest Press
12-10-8-8
45-55-65-75

Incline DB Press
4×12
16-18-20-20

Flat DB Press
4×12
@20kg
1-2-3-4(8)

Incline DB Flies
4×12
@12kg
1-2-3-4

Skull crushers
4×10
8kg
1-2-3

Close Grip DB Press
4×12
@14kg

DB overhead extension
4×8
@14kg
1-2-3(6)-

270916

Back Squats (9 sets)
12-10-8-5-20-8-10-12-15
55- 70-80-85-45-75-70-65-55kg

DB Walking Lunges @ 14kg
1-2-3-4

Leg Press
4×10
60-70-80-90

Leg Curl
3×10 @ 35kg

Leg Extension
3×10
50-55-60

Calf Raise
3×20