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Male Online: +2 Weeks Ago

Andrejcbs

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37 Years, Male,

Living in South Africa, Northern Cape

I speak: Afrikaans, English

Online: +2 Weeks Ago
 
 
 
 

I am:

Practising fitness, Nutritional advisor, Weightlifter, Other

I practice:

Fitness, Golf

For:

For social network, For professionel network, For personal reasons, For inspiration, For Nutritional Advise, For workoutpartner

Places I exercise:

Fitness center, Home

Training for:

For health, To be fit, To lose weight, To gain weight, For other reasons

 
 
 

Who practice:

Aerobics, Weightlifting, Fitness, Golf, Other

For:

For social network, For professionel network, For personal reasons, For inspiration, For Nutritional Advise

 
 
 

Description:

  • Zodiac sign: Leo
  • Tattoos: One tatoo
  • Height: 176 cm
  • Piercings: None
  • Weight: 74 Kilos
  • Children: None
  • Body type: Average
  • Hair color: Blonde
  • Eye color: Blue
 
 
 
 
 

About me

4 Day gym program






Dag 1.



1. chest : bench press - 4 x 10


chest : dumbbell bench press - 4 x10 { do fly’s to }


chest : dumbbell incline press - 4 x10 { do fly’s to }



2. triceps : machine dip assistance - 3 sets to failure


triceps : lying tricep extension - 4 x 10


triceps : cabel extension ( over head and down ) - 4 x 10



3. bend over pull’s : - 4 x 10


power lift’s : - 4 x 10



4. front lat pull down - 4 x 10





Dag 2.



1. back : wide grip back lat pull down - 4 x 10


2. back : cable – seated row - 4 x 10


3. back : dubbell – one arm row - 4 x 10


4. back : lateral rise - 4 x 10


5. back : sit-up’s - 4 x 15


6. biceps : barbell curl’s or cabel curl’s - 4 set’s to failure





Dag 3.



1. leg : hekk’s - 4 x 10


2. leg : machine extension - 3 x 10


3. leg : machine press - 3 x 10


4.. leg : lying curl’s - 3 x 10



5. shoulder : dumbbell press - 4 x 10


6. shoulder : dumbbell – lateral raise ( side and front ) - 4 x 10





Dag 4.



1. abs : elevated ball crunch - 4 x 20


2. abs : weighted double crunch - 4 x 20


3. abs : weighted bench crunch - 4 x 20


4. abs : weighted twist / crunch - 4 x 20


5. abs : windshield wiper - 4 x 15


6. abs : ball knee tuck - 4 x 10


 
 
 
 
 
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