FITSPOORATION

Disco gym - arms

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130 i ma
110 kg Av
110 kilo
20 reps * 1 set
2 se
5 kg
Stång curls
20 reps * 1 set 17,5 kg
10 reps * 1 set 30 kg
6 reps * 2 set 35 kg
dips
20 reps * 1 set
10 reps * 1 set
6 reps * 2 sets + 5 kg
rod curls
20 reps * 1 set 17,5 kg
10 reps * 1 set 30 kg
6 reps * 2 set 35 kg
Lying press against the forehead with rod
20 reps * 1 set 15 kg
10 reps * 1 set 20 kg
6 reps * 2 sets 25 kg
Reclined hantelcurls
20 reps/arm * 1 set 8 kg
10 reps/arm * 1 set 10 kg 6 reps/arm * 2 set 12,5 kg
The following exercises I did in a circle, 15 reps of each exercise with no rest in between * 3 laps
Tricep pushdown with bar 20 kg
Hammer curls with rope in cable 20 kg
Standing Calf Raise 40 kg //