|
#11
02-16-2012, 03:47 PM
|
||||
|
||||
Alternate Dumbbell Curls (weight is total)
10reps - 20kg 10reps - 50kg 8 reps - 70kg Tricep Press 30reps - 30kg 30reps - 30kg 10reps - 50kg 4 rep - 90kg Concentration Curl 10reps - 10kg 10reps - 25kg 10reps - 35kg Overhead Dumbbell Extensions 10reps - 10kg 10reps - 25kg 10reps - 35kg 10 reps - 45kg Preacher Curls 50reps - 20kg 50reps - 20kg 3reps - 40kg Rope Overhead Tricep pulls 10reps -10kg 10reps - 20kg 10 reps - 30kg Forearm Curls SS Reverse forearm curls 30reps - 40kg 30reps - 40kg 
|
|
#12
02-20-2012, 07:42 AM
|
||||
|
||||
|
Saturday nights workout
Incline dumbbell press 12 reps - 20kg 10 reps - 50kg 10 reps - 70kg 10 reps - 80 kg Bench Press 10 reps - 50kg 10 reps - 70 kg 2 reps - 90kg (+5 forced reps) 4 forced reps - 110kg Machine Press 10 reps - 20kg 10 reps - 50kg 10 reps - 100kg Dumbbell Flys 10 reps - 40kg 10 reps - 50kg 10 reps - 60kg Decline Dumbbell Press 12 reps - 20kg 12 reps - 50kg 10 reps - 70kg Machine Flys 12 reps - 10kg 12 reps - 30kg 12 reps - 40kg 4 reps - 50kg Sundays workout Deadlift 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg 10 reps - 100kg Incline Dumbbell Rows 10 reps - 20kg 10 reps - 50kg 10 reps - 70kg 4 reps - 110kg Wide Grip Pulldowns 10 reps - 20kg 10 reps - 50kg 8 reps - 70kg 4 reps - 80kg Pull ups 10 reps - assisted 10 reps - assisted 10 reps - assisted Machine Rows 10 reps - 20kg 10 reps - 50kg 10 reps - 100kg Good Mornings 12 reps - 40 12 reps - 60kg 12 reps - 60kg Abs Tri set 2 sets 20 reps - crunche 10 reps leg raises 10 reps leg twists
|
|
#13
02-20-2012, 09:42 PM
|
||||
|
||||
|
Squats
50reps - 60kg 50reps - 60kg 2reps - 150kg 2rep - 150kg Hamstring Curls (DB) 15reps - 10kg 15reps - 10kg 15reps - 10kg Dumbbell Lunges 15reps - 20kg 15reps - 20kg Leg Extensions 10kg - 10reps FST style - 30kg - 7sets 10 reps - 30second rests Calf Raises 15rep - 110kg FST style - 110kg - 7sets 10 reps - 30second rests Reverse Calf Raises 15reps - 130kg triple set 15reps - 130kg triple set
|
|
#14
02-21-2012, 08:21 PM
|
||||
|
||||
|
21-02-12
Barbbell Press 30reps - 20kg 12reps - 40kg 5reps - 60kg Lateral Raises 50reps - 10kg 50reps - 10kg 10reps - 20kg 10 reps - 30kg Rear Raises 10reps - 30kg 10reps - 70kg 4reps - 110kg Seated Press 10reps - 20kg 10reps - 50kg 10reps - 80kg 10reps - 90kg Seated Lateral Raises 30reps - 10kg 10reps - 20kg 10reps - 30kg
|
|
#15
02-22-2012, 08:42 PM
|
||||
|
||||
|
Alternate Dumbbell Curls (weight is total)
10reps - 20kg 10reps - 30kg 10reps - 50kg 5 reps - 70kg Tricep Press 10reps - 30kg 10reps - 30kg 10reps - 70kg Concentration Curl 50reps - 10kg 50reps - 10kg 10reps - 25kg 5reps - 35kg Overhead Dumbbell Extensions 50reps - 20kg 50reps - 20kg 10reps - 35kg 10 reps - 45kg 10mins stepper 10mins bike
|
|
#16
02-27-2012, 10:29 PM
|
||||
|
||||
|
Incline dumbbell press
12 reps - 20kg 10 reps - 50kg 10 reps - 70kg 10 reps - 80 kg Bench Press 10 reps - 50kg 10 reps - 70 kg 2 reps - 90kg Machine Press 10 reps - 20kg 10 reps - 50kg 10 reps - 100kg Dumbbell Flys 30 reps - 20kg 30 reps - 20kg 10 reps - 50kg Decline Dumbbell Press 12 reps - 20kg 12 reps - 50kg 10 reps - 70kg Machine Flys 12 reps - 10kg 12 reps - 30kg 12 reps - 40kg 6 reps - 50kg
|
|
#17
02-29-2012, 07:47 AM
|
||||
|
||||
|
28-02-12
Squats 30reps - 80kg 30reps - 80kg 10reps - 110kg 5rep - 170kg Hamstring Curls (DB) 15reps - 10kg 15reps - 20kg 15reps - 25kg Calf Raises 15rep - 150kg 15rep - 150kg 15rep - 150kg Reverse Calf Raises 15reps - 150kg triple set 15reps - 150kg triple set
|
|
#18
03-08-2012, 08:46 PM
|
||||
|
||||
|
MI40 style, As of Tuesday i started Ben Pakulski's MI40 program.. here goes 40 days of hell lol
 Tuesday Back Straight Arm Lat pulldown 8 reps - 20,50,60 then dropset Lat Pulldowns 8 reps - 20,50,60 then dropset Barbell rows 8 reps - 60,90,110 then dropset One Arm Rows 8 reps - 50,60,70 then dropset hyper-extensions 8 reps - 4 sets Hamstrings Lying dumbell curls 8 reps - 20,35,50 then dropset stiff leg deadlifts 8 reps - 60,80,100 then dropset
|
|
#19
03-08-2012, 08:54 PM
|
||||
|
||||
|
Wednesday
Chest Barbell Press 8 reps - 80,90,110 then dropset Incline Dumbell Press 8 reps - 30,50,80 then dropset Press Flys 8 reps - 20,30,50 then dropset Machine Fly s/s Pushups 8 reps - 20,30,40 then dropset Biceps Machine Preacher Curl 8 reps - 20,30,40 then dropset Seated Dumbell Curls 8 reps - 20,30,50 then dropset Cable Curls 8 reps - 20,30,40 then dropset
|
|
#20
03-09-2012, 05:09 PM
|
||||
|
||||
|
Thursday
Leg Extensions 8 reps - 30,40,50 then dropset Squats 8 reps - 60,110,150 the dropset Wall Squats - 20reps 4 sets Seated Calf Raises, 8 reps 30,50,60 then dropset Calf Raises 8 reps 130,130,130
|
 |
| Thread Tools | |
|
|
