1. paused back squats 4x3x47,5kg 2. one arm row on seated row machine 4x10x30kg each 3. one arm shoulder press 4x8x10kg 4. paused back sqauts 4x5x37,5kg 5. low row 4x10x40kg 6. incline dumbbell bench press 4x10x(2x15kg) 7. isometric squat exercise for hip mobility 4 sets 8. one arm lateral raises 4x10x5kg each
1. lat pull down with rope on crosover machine 4x12x60kg 2. bench press 4x8x37,5kg 3. leg press machine 45 degree - 4x12x60kg 4. leg extensions 4x8x15kg 5. leg curls 2x8x10kg 2x5x15kg 6. seated calf raises 4x15x25kg 7. triceps push down with rope 2x10x30kg 8. biceps curls 3x8x(2x8kg)
9. isometric one leg hiptrust 3 sets
1. One arm shoulder press 4x10x10kg 2. one arm row on seated row machine 4x10x30kg each 3.leg press machine 45degree 4x12x60kg 4. paused back squats 4x3x47,5kg 5. Leg curl 2x5x10kg one leg 2x5x5kg each 6. lat pull down reverse grip 4x8x40kg 7. paused back sqauts 4x5x37,5kg 8. one arm lateral raises 4x8x6kg each 9. seated calf raises 4x12x25kg 10. One leg hip trust isometric 4 sets
1. bench press 4x10x37,5kg 2. assisted pull ups reverse grip 4x5 3. paused dumbbell squats 4x8x33kg 4. bench press 4x10x37,5kg 5. lat pull down with rope on crossover machine 12x50-55-60-65kg 6. RDl 4x10x47,5kg 7. glute bridge 4x8x47,5kg 8. leg extensions 4x8x15kg 9. straight arm planks 4 sets 10. biceps curls 4x10x(2x7kg)
This is the isometrioc hip trust that I practice for while. The target is gluteus medius- mine are weak as fuck. The stick is just for balance and to noticed if it move left or right - this is the weak point. When I rise my leg my pelvis drops down a little. so I keep working on this.
1. paused back squat 4x5x47,5kg 2. one arm shoulder press 4x8x10kg 3. lat pull down reverse grip 4x8x40kg 4. leg press machine 45 degree 4x12x60kg 5. hyperextensions 4x12 6. one arm lateral dumbbell raises 4x12x6kg 7. isometric deep squat 4 sets
My new leg curl -not perfect, but good enough. I have to avoid тхисpelvic bouncing off the bench. It’s so common but it’s a big mistake and put lower back on pressure and unnecessary risk
29.07.2020 Fitness workout Triple sets 1. one arm dumbbell row on seated row machine 4x12x25kg each 2. bench press 4x10x37,5kg 3. dumbbell RDL 4x12x(2x20kg) 4. paused back squats 4x5x37,5kg 5. leg curl 4x5x10kg 6. seated calf raises 4x10x25kg 7. assisted pull ups 4x5 8. front raises with two hands 4x10 x7-8-9-10kg 9. hamstring plank 4 sets 10. seated biceps curls 4x12x(2x7kg) 11. triceps push down 4x12x30kg
1. Incline dumbbell bench press 4x10x(2x15kg) 2. assited pull ups 4x5 3. paused back squats 4x5x37.5kg 4. one arm row on seated row machine 4x10x30kg each 5. one arm lateral raises 4x8x7kg each 6. leg press machine 45 degree - 4x10x60kg 7. good morning exercise 4x10x17,5kg 8. hammer biceps curls with bar 4x10x10kg
1. lat pull down with rope on crossover machine 4x12x60kg 2. one arm shoulder press 4x10x10kg each 3. paused dumbbell squats 4x8x33kg 4. leg curl 4x6x10kg 5. leg extensions 4x8x10kg 6. seated calf raises 4x12x20kg 7. one arm dumbbell row 4x10x15kg each 8. one arm front raises 4x8x6kg each 9. straight plank with arms forward 4 sets 10. izometric squats 3 sets
but calf raises- my feet colapse inward. And may be the dumbbell row wasn’t so good, but I will send my videos to the coach tomorrow.