PR Abducted by robots

[golvmopp]

Treadmill
2km @ 10.5kmh

Hanging back-supported leg raises supersetted w fire hyrants
(three sets)

Ham curls
30*10
40*10
50*7*3
40*10*2

Back extensions
+20kg*12
+30kg*12*4

BOBB rows
40*10
50*10
60*10
70*10
80*10*3

DB Hammercurls
15*12*4

 

[golvmopp]

Paused bench
40*10
50*10
60*5
70*5
80*5
90*3
100*3
110*3
120*1
130*1

DB flies
5*5
10*5
12.5*5
17.5*5
22.5*8*3

DB skullcrushers
32.5*15
32.5*12
32.5*12
32.5*9

Paused squat
40*5
70*5
100*3
130*3
150*2
165*1

Leg extensions
80*10*4

Paused pullups
BW*5*4

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Chest-supported T-bar rows
+20*10
+40*10
+60*10
+70*8*3

BOBB rows
40*10
60*10
80*5
90*7*2

Seated DB press
12.5*10 (paused)
17.5*10 (paused)
22.5*10
30*8
35*6*2

EZ-bar curls
42kg*10
42kg*10
42kg*8

 

[golvmopp]

Treadmill
2km @ 10.5kmh

Hanging back-supported leg raises supersetted w laying deficit leg raises
(two sets)

Squat
40*3 (paused)
60*3 (paused)
80*3 (paused)
110*3 (paused)
140*3 (paused)
160*3
180*2 -belt-
190*1 -belt-
195*1 -belt-

Leg extensions
80*10*4

DB back extensions
+50kg*12*3

Seated lat pulldowns
60*12*4

One-armed rear delt cable flies
(three sets)