FOLLOW:
INSTAGRAM: https://www.instagram.com/jake_plaskie/?hl=nl
LEGS: 1:14
bp squat 3×10-12
SUPERSET
bp lunges 3×12
bp calf raise 2×15
SUPERSET
bp hipthrust 2×15
bp ham curl 2×15
BACK: 2:38
bp pull ups 3×10-12
SUPERSET
bp chin ups 3×10-12
bp supinated row 2×12
SUPERSET
bp neutral row 2×12
bp pronated row 2×12
CHEST: 3:50
bp push ups 3×10-12
SUPERSET
bp incline push up 3x10x12
bp chair press 2×12
SUPERSET
bp chair fly’s 2×12
bp landmine press 2×15
SHOULDERS: 4:42
bp overhead press 2×10-12
SUPERSET
bp side raise 2×12
bp front raise 2×12
SUPERSET
bp reardelt fly’s 2×12
bp upright row 2×15
BICEPS: 5:43
bp bicep curl 2×12
SUPERSET
bp hammer curl 2×12
bp reverse curl 2×10-12
SUPERSET
bp lying curl 2×12
bp chair curl 2×15
TRICEPS: 7:25
bp overhead extension 2×12
SUPERSET
bp tricep dip 2×12
bp kickback 2×15
SUPERSET
bp close Stance push up 2×10-12
ABS: 8:27
bp leg/knee raise 2×15
SUPERSET
bp sit up 2×15
bp romanian twist 2×15
SUPERSET
bp hand to feet pas 2×15
Music in the video:
S/O Yung Andy – tictac
– Xxxtentacion – riot
– [no copyright music] chill LoFi Hip-hop beat free by lake inspired
– jeezy hxndrxx – el jeezo
– wizard – spartans
– [NCS] Olly walker – sorry (I have to leave)
– [NCS] kozah – hyperdrive
– rex – its lit
– drae nice -wavin
– free asap rocky x 21 savage type beat fetti
– rufus du sol – innerbloom (what so not remix)