4th February 2019
Back + biceps
reverse grip pullups / pulldowns:
5+x partials / 58,5 x 11 +4 (rest/pause)
5+x partials / 58,5 x 9 + 6
Rope pullovers:
58kg 3 sets of 10 (rest/pause)
Smith machine rows
125kg x 10, 10, 10
5kg UP!!!
dumbell rows one arm
50kg x 10, 8, 7
Lying incline dumbbell rows
25kg, 3 sets of 10
Rack Deads
5 plates + 0,5kg, 5 x 5
Giant set x 3:
Seated incline dumbbell curls – 15,5kg x 10 (rest pause)
Front double cable curls 15,5kg x 10 (little cheat)
EZ bar cable – 27,5 x 10
reverse EZ bar cable – 27,5 x 10
Superset of wirst curls and reverse wrist curls till I can´t move my hands anymore…
3 sets crunches to failure
