30.07.25
Pull
powered by
@GENTEXLaboratories
Warm up
3min skipping
20 push ups
3min skipping
20 squats
Back
Dumbell rows
3 set
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Wide grip lat pull downs
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x 12
Close grip cable rows
3 sets
Tempo 1-1-3-2
55kg x 12
55kg x 12
55kg x 12
Biceps
Hammer rope cable curls drop set
3 sets
Tempo 1-1-3-1
30kg x 12 20kg x 12
30kg x 12 20kg x 12
30kg x 12 20kg x 11
Straight bar curls pronate grip
3 sets
Tempo 1-1-3-2
20kg x 12
20kg x 12
20kg x 12
Cable curls
3 sets
Tempo 1-1-2-1
12.5 x 12
12.5 x 12
12.5 x 12
Shoulders
Smith machine shrug
3 sets
40kg x 12
40kg x 12
40kg x 12
Bent over Dumbell flys
3 sets
Tempo 1-1-3-2
7kg x 12
7kg x 12
7kg x 12
1.
Bagel jam
Yo pro yogurts x2
2.
250g chicken breast
250g potatos
50g spinach
3.
250g chicken breast
250g potato
Pre work out.
Hydration salt
Carb x
Eaa’s
Coconut water
Post work out.
Shake banana honey powdered oats
Protein bar
Kcal 3563
Protein 257
Carb 463
Fat 72