Bench, narrow grip 10*5*60-100
Military press narrow grip 5*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Crosstrainer 10 min.
2013-02-28
2013-02-26
Deadlift..
Leg press 5*5
Dynamic crunch with band 3*5
Lower back bench 3*5
Deadlift 3*5*120 / 2*160 / 2*200
With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300 / 2*320
Lower back bench 2*10
Lower back reverse 2*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
2013-02-25
Chest / Triceps
Bench with dumbbell 3*10
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 3*1*170
3*152,5 / 4*142,5 / 9*122,5
Incline bench with dumbbell 5*10
Tricep exercises with bands 5*5
Tate press 1*20
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 3*1*170
3*152,5 / 4*142,5 / 9*122,5
Incline bench with dumbbell 5*10
Tricep exercises with bands 5*5
Tate press 1*20
2013-02-24
Light evening....
Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
2013-02-22
Legs...
Squat 3*5*60 / 5*100 / 5*140 / 1*160 / 1*180 / 1*200 / 10*160
Leg press 8*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
Leg press 8*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
2013-02-21
Shoulders..
Bench, narrow grip 10*5*60-100
Military press from rack pins, narrow and medium grip 6*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
2013-02-19
Deadlift....
Leg press 3*5
Dynamic crunch with band 3*5
Lower back bench 3*5
Deadlift 3*5*120 / 2*140 / 2*160 / 2*180 / 2*200
With belt 2*220 / 2*240 / 2*260 / 2*280 / 2*300
Lower back bench 2*10
Lower back reverse 2*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
2013-02-18
Chest / Triceps
Bench with dumbbell 3*10
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 1*165 / 2*1*170
2*150 / 5*140 / 10*120
Incline bench with dumbbell 5*10
Tricep exercises with bands 3*8
Tate press 1*20
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*120 / 1*130 / 1*140 / 1*150 / 1*160 / 1*165 / 2*1*
2*150 / 5*140 / 10*120
Incline bench with dumbbell 5*10
Tricep exercises with bands 3*8
Tate press 1*20
2013-02-17
Light evening..
Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
2013-02-15
Legs....
Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180 / 1*200
Leg press 10*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg press 10*8
Leg extension 3*20
Pull trough 3*10
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
2013-02-14
Shoulders
Bench, narrow grip 10*5*60-100
Military press from rack pins, narrow, medium and wide grip 9*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
2013-02-12
Deadlift..
Lower back bench 3*5
High front squat 3*5*60
Deadlift 3*5*120 / 5*160 / 5*200
Lower back bench 3*10
Lower back reverse 3*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Deadlift 3*5*120 / 5*160 / 5*200
Lower back bench 3*10
Lower back reverse 3*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Side rotations 2*20
2013-02-11
Chest / Triceps
Bench with dumbbell 3*10
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*160
3*145 / 5*135 / 10*115
Incline bench with dumbbell 5*10
Tricep exercises with bands 4*10
Tate press 2*20
Bench, medium+ grip 3*5*60 / 5*80 / 5*100
With METAL Silver wrist wraps 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*160
3*145 / 5*135 / 10*115
Incline bench with dumbbell 5*10
Tricep exercises with bands 4*10
Tate press 2*20
2013-02-10
Light day..
Crosstrainer 5 min.
Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
2013-02-08
Legs..
Squat 3*5*60 / 5*100 / 5*140 / 2*150 / 2*160 / 2*170
Leg press 10*8
Leg extension 3*20
Pull trough 3*20
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg press 10*8
Leg extension 3*20
Pull trough 3*20
Calf raises 3*20
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
2013-02-07
Shoulders...
Bench, narrow grip 10*5*60-100
Military press from rack pins, narrow, medium and wide grip 9*5
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
Kettlebell military press 2*10
Pulley shoulders 2*10
Push up machine 1*10
2013-02-05
Deadlift...
Lower back bench 3*5
High front squat 3*5*60
Deadlift 5*5*120 / 3*1*160 / 2*1*200
Lower back bench 3*10
Lower back reverse 3*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
High front squat 3*5*60
Deadlift 5*5*120 / 3*1*160 / 2*1*200
Lower back bench 3*10
Lower back reverse 3*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Side rotations 2*20
2013-02-04
Chest / Triceps
Bench with dumbbell 3*10
Bench, medium+ grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*155 / 3*140 / 5*130 / 10*110
Incline bench with dumbbell 5*10
Tricep exercises with bands 5*10
Tate press 3*20
Bench, medium+ grip
3*5*60 / 5*80 / 5*100 / 1*110 / 1*120 / 1*130 / 1*140 / 1*150 / 4*1*155 / 3*140 / 5*130 / 10*110
Incline bench with dumbbell 5*10
Tricep exercises with bands 5*10
Tate press 3*20
2013-02-03
evening....
Squat 3*5*60 / 5*100 / 5*140
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
Bench, wide grip 5*5*60
Calf raises 3*20
Leg extension 3*20
Crosstrainer 10 min.
2013-02-01
Legs..
Squat 3*5*60 / 5*100 / 5*140
1*160 / 1*170 / 1*180 / 5*140
High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140
Leg press 5*8
Pull trough 3*10
Pull down abs 1*20
Crunch 2*20
1*160 / 1*170 / 1*180 / 5*140
High front squat 5*60 / 5*80 / 5*100 / 5*120 / 5*140
Leg press 5*8
Pull trough 3*10
Pull down abs 1*20
Crunch 2*20
Leg raises 1*20
Subscribe to:
Posts (Atom)