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Old 11-10-2012, 09:52 AM
rubus rubus is offline
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Join Date: Sep 2012
Posts: 9
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Main movement sheiko #30
Front squat, no belt 5 * 80 kg, 4 * 95 kg, 4 * 95 kg, 3 * 112,5 kg, 3 * 112,5 kg, 3 * 125 kg PR
Squat, no belt 3 * 125 kg, 3 * 125 kg, 3 * 125 kg, 3 * 125 kg
Paused close grip bench 5 * 65 kg, 4 * 77,5 kg, 4 * 77,5 kg, 3 * 90 kg, 3 * 90 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg, 2 * 105 kg
Squat, no belt 5 * 80 kg, 5 * 95 kg, 5 * 95 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg, 4 * 112,5 kg

secondary movement for chest/rear delt/abs
Wide grip bench, t&g 20 * 40 kg, 20 * 50 kg, 35 * 60 kg
Abwheel on knee 15, 12, 10
Laying rear delt fly, dumbell 10 * 10 kg, 10 * 10 kg, 10 * 10 kg
Crunches 12, 12, 12
Hanging leg raises, supported 20, 15, 15
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