Week 9 Workouts | Milaonsupplements.com.xlsx
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Back + Biceps
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SetsExerciser1r2r3r4
qty
kg1
kg2
kg3
kg4
noteTotal
This workout speaks numbers:
Legend
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A1Push-ups (legs on the bench)x151515@BWBWBWBWTime: ~90 minsDB = dumbbell
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A2Air squats with 90/180 degreex202020@BWBWBWBWReps:503BP = bench press
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A3Calf raisesx303030@BWBWBWBWSets:34A1, A2/A3 - super set/triple set
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Lifted Weight:5942.5
B, C , D - single sets form a given exercise
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B
One-Arm Dumbbell Row: Split-Stance
x15151213@13.513.513.513.5When:18:50 - 20:20BW = bodyweight
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Sleep:
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CBack flyes with platesx101210122@5555
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DPulldownx20201515@1113.51515
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EDeadliftx10121512@60606060
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FBiceps hammer curlx101010102@11111111
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GAb wheelx10151015@BWBWBWBW
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