Untitled Document GAZOZ.FI - 10% ALENNUS KAIKESTA KOODILLA PAKKOTOISTO

John Jewett, now 6 weeks out from the 2019 Chicago Pro, has been prioritizing fatigue management for the past two weeks. He explains how taking days off and utilizing multiple high days has kept fat loss progressing. John also takes us through his leg session that he has modified to keep strength up on prep, and discusses rearranging muscle group volume between sessions and modifying exercise order.

LEG DAY: *RP stands for rest pause, rest 20-30 seconds and go to failure again

HACK SQUAT: 3 warm up sets. 2 work sets: 1×8, 1×10
BB HIP THRUST: 3 warm up sets. 3 work sets: 1×12, 1×9, 1×7 *same weight used all sets
SINGLE LEG PRESS: 1 warm up set, 2 work sets: 1×12, 1×9 *same weight used all sets SUPER SET: LEG EXT INTO ABDUCTION: 2 work sets: 15-20 reps on both sets
STANDING SINGLE LEG CURL: 2 work sets: 15-20 reps on both sets
DONKEY CALF RAISE: 1 warm up set. 1 RP SET. 15-20 reps total
SUPER SET: SEATED CALF RAISE INTO TIBIALIS RAISE: 2 sets 15-20 reps

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