- 07/10: arms 3kg (shrug 1x15 + butterfly 2x20 + high push 2x20 + biceps curl 2x20 + triceps push 2x20) + legs 5kg (squats 1x20, back lunges 1x10)
- 14/10: arms 2x3kg (butterfly 2x20 + high push 2x20 + biceps curl 2x20 + triceps push 2x20 + dumbell pull 2x20) + 2x4kg (biceps curl 2x10) + legs 2x3kg (back cross lunges 2x15 + lunge pulses 2x20 + lunges 2x10) + 6kg (squats 2x20)
- 17/10: arms 2x3kg (butterfly 2x20 + high push 2x20 + biceps curl 2x20 + triceps push 2x20 + dumbell pull 2x20 + chest press 1x20) + 2x4kg (biceps curl 2x12) + legs 2x3kg (lunge pulses 2x20 + lunges 2x10) + 6kg (squats 2x20)
- 21/10: NTC alpha abs 15min
- 28/10: arms 2x3kg (butterfly 2x10 + high push 2x20 + biceps curl 2x20 + triceps push 2x20 + dumbell pull 2x20) + 2x4kg (biceps curl 2x10 + triceps push 2x10 + dumbell pull 1x10 + high push 2x10 + butterfly 1x5) + legs 2x3kg (lunge pulses 2x20 + lunges 2x10) + 6kg (squats 2x20)
oct 7 2014 ∞
dec 6 2014 +
dec 6 2014 +