Archive for September, 2016

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

260916

“Cindy”

20 Rounds of:
5 Pullups
10 Pushups
15 Squats

in the sun

250916

DB Preacher curls
4×10 @ 7.5kg

Rope Pushdown
4×10

Barbell Bicep curls
10kg (without bar)

DB overhead extension
15

Hammer Curls

Tricep Kickback
@5kg

230916

Seated Dumbbell Shoulder Press 10 10 8 8
15-17.5-15-17.5

Lateral Raise (supernate)
4×8
7.5kg

Lateral Raise (pronate)
4×12
5kg

Reverse Flies (pronate)
4×12
7.5kg

Shrugs 4×12
20-22.5-25-27.5

Seated Reverse Flys (incline bench) 4×15
@5kg

Shrugs 4×15 @ 17.5kg
1234

230916

DB Bench Press
12-10-8-8
17.5-20-25-27.5

Wide Grip Pull Ups
8-8-10-10

Incline DB Bench Press
12-10-8-8
17.5-20-22.5-22.5

Single Arm DB row
4×8
17.5-17.5-17.5-175

Dips
12-12-10-10

Close Grip Pulldowns
4×12 @ 9 plates

DB Flies
4×12 @ 12.5kg

Reverse Bent Over Flies
4×12 @ 12.5kg

210916

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
5×20 @ 20kg

Leg Press
4×10
@80kg

Leg Curl
3×10 @ X

Leg Extension
3×12
45-55-65-75

Calf Raise
3×12 @100kg

200916

12-10-8-8

Lat Pulldown
80-90-100-110

T Bar Row 4×12
@ 50kg (including bar)

Cable Pulldown 4×12
@ 3 plates

Back Row 4×12
@20kg

DB reverse flies 4×12
@7.5 kg

Close Grip Pull-ups AMRAP
6-5-5-5

Bicep Curls 4×8
50-40-30-30

Barbell shrugs (smith machine) 4×12
40kg

PM
Run 5km