The Extremists Blog

monday 21st of july

raw bench press

set 1 20kg olympic bar 10 rep’s

set 2 60kg 8 rep’s 

set 3 100kg 6 rep’s

set 4 120kg 5 rep’s

set 5 140kg 5 rep’s

set 6 170kg 3 rep’s NO BENCH SHIRT TODAY

close grip bench 16 inch grip

set 1 100kg 10 rep’s

set 2 140kg 3 rep’s

set 3 150kg 3 rep’s

dip’s

set 1 bodyweight 10 rep’s

set 2 20kg disk 10 rep’s

set 3 40kg(2 x20kg disks)

CORE WORK

roman chair sit ups

set 1 20kg disk 12 rep’s

set 2 40kg (2 x 20kg disk)12 rep’s

set 3 60kg (3 x 20kg disk) 10 rep’s

hypers with bands

set 1 red band (light) 12 rep’s

set 2 blue band/20kg disk 10 rep’s

set 3 blue band/2 x 20kg disk 10 rep’s

post workout

extreme build and recover / extreme whey 2 scoops / 2 x kre evolution caps / 10 caps of extreme glutamine