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SHOULDERS BACK AND BICEPS
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Exercise
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Series
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Repetitions
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Comment/logg
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Squat press
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3
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15
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Focus eccentric phase 4 sec!
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Weighted chin ups superset narrow raised pushups
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5
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3 chin up
6 pushup
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Sorinex landmine superset reversed flies
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3
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15
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Lateral raises superset
Wide grip
pulldown
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3
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15
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Mechanical dropset row
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1
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12
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Wide, pronated, supinated
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Biceps curls superset
bent over DB rows
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3
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15
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Incline biceps curl
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2/3
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15
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Walking lunges*
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3
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10 each leg
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One leg Romanian dead* lift
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2
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15
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*combine (alternating)
It was fu***g!! hard to work out today! Tierd after a week with hard workouts, and didn't really eat enough before the training startet!! - and that did really affects the energy level!
But we made it through :D
I promise you, the squat press is really a kick starter on the workout! - sooo heavy!! :-O
So here are som pics for you:
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| Weighted chin ups 10Kg |
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| superset with pushups |
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| weighted chin ups 5Kg |
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| Get that chin over the bar!!! - aim to hit the chest! |
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| Push ups |
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| Not angry, only low blood sugar levels! :P |
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| Done and happy! |
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