- 05/11: arms 2x3kg (butterfly 4x10 + high push 1x20 + biceps curl 1x20 + triceps push 1x20 + dumbell pull 1x20) + 2x4kg (biceps curl 3x10 + triceps push 3x10 + dumbell pull 3x10 + high push 3x10 + butterfly 1x5) + legs 2x3kg (lunge pulses 1x20 + lunges 2x10) + deadlifts barbell (empty 1x10 + 2x2.5kg 1x8) + squats (1x20)
- 07/11: arms 2x3kg (butterfly 3x10 + high push 1x20 + biceps curl 1x20 + triceps push 1x20 + dumbell pull 1x20) + 2x4kg (biceps curl 3x12 + triceps push 3x20 + dumbell pull 3x12 + high push 3x12 + shrugs 1x20) + legs (deadlifts barbell (empty 1x10 + 2x2.5kg 3x5) + squats barbell (1x5) + 8kg (3x10) + back lunges 2x6kg (2x10))
- 11/11: arms 2x3kg (butterfly 2x15 + high push 1x15 + biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15) + 2x4kg (biceps curl 3x15 + triceps push 3x15 + dumbell pull 3x15 + high push 3x15 + shrugs 3x15 + half-butterfly 2x15) + legs (deadlifts barbell (20kg) (5kg 2x5 + 10kg 2x5) + squats (8kg (3x15)) + pulse lunges 2x6kg (1x15))
- 13/11: arms 2x3kg (butterfly 1x15 + high push 1x15 + biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15) + 2x4kg (biceps curl 2x15 + triceps push 2x15 + dumbell pull 2x15 + high push 2x15 + shrugs 2x15 + half-butterfly 2x15) + 2x5kg (biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15 + high push 1x15 + shrugs 1x15) + legs (deadlifts barbell (25kg 1x5 + 30kg 2x5) + squats (10kg (3x15)) + pulse lunges 2x6kg (1x10))
- 15/11: arms 2x3kg (butterfly 1x15 + high push 1x15 + biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15) + 2x4kg (biceps curl 2x15 + triceps push 2x15 + dumbell pull 2x15 + high push 2x15 + shrugs 2x15 + half-butterfly 2x15) + 2x5kg (biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15 + high push 1x15 + shrugs 1x15 + bench press 2x15) + legs (deadlifts barbell (25kg 1x5 + 30kg 2x5 + 32.5kg 1x1) + squats (10kg (3x15)) + pulse lunges 2x6kg (2x15) + back lunges 2x6kg (1x10))
- 20/11: arms 2x4kg (biceps curl 1x15 + triceps push 1x15 + dumbell pull 2x15 + high push 1x15 + shrugs 1x15) + 2x5kg (biceps curl 2x15 + triceps push 2x15 + dumbell pull 2x15 + high push 2x15 + shrugs 2x15 + bench press 2x15) + legs (deadlifts barbell (30kg 2x5) + squats (10kg (3x15)) + back lunges 2x6kg (2x10))
- 25/11
- 27/11: arms 2x4kg (biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15 + high push 1x15 + shrugs 1x15) + 2x5kg (biceps curl 1x15 + triceps push 1x15 + dumbell pull 1x15 + high push 1x15 + shrugs 1x15 + bench press 1x15) + 2x6kg (biceps curl 1x10 + triceps push 1x10 + dumbell pull 1x10 + high push 1x10 + shrugs 1x10 + bench press 1x10) + legs (deadlifts barbell (30kg 1x5 + 35kg 1x5) + squats (10kg (3x15))
- 29/11
nov 5 2014 ∞
dec 6 2014 +
dec 6 2014 +