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Workout 9/9/17 Weight: 219

| Dan Bialik | Leave a comment

Rowing: 1×20, 1×12, 1×15 Cable Dead-lift: 3×8 Back Extension: 1×25 Bench Press: 1×15, 1×8, 1×6 Close-grip Bench: 1×12 Leg Press: 1×25, 1×10, 1×8 Plank: 1×2 minutes Shrug: 1×15 Dumbbell Side Lateral: 1×12 Dumbbell Curl: 1×8, 1×5 Cable Triceps Extension: 2×16, 1×12 Cable Spider Curl: 3×12 Hamstring Stretch: 5×45 seconds https://www.facebook.com/trainwithdan

Workout 8/25/17 Weight: 218

| Dan Bialik | Leave a comment

Pull-over: 1×20, 1×10, 1×6 Back Extension: 2×15 Bench Press: 1×15, 1×8, 1×6 Underhand Bench: 1×10, 1×6 Leg Press: 1×35 Cable Crunch: 1×15 Shrug: 1×15 Dumbbell Side Lateral: 1×20, 1×10 Cable Curl: 1×6, 5,5,5,5,7 (down the stack) Cable Triceps Extension: 2×12, 1×6 Hammer Curl: 1×10 Hamstring Stretch: 4×45 seconds https://www.facebook.com/trainwithdan

Workout 8/16/17 Weight: 219

| Dan Bialik | Leave a comment

Rowing: 1×40 Back Extension: 1×40 Bench Press: 1×40 Close-grip Bench: 1×20, 10, 10 Squat: 1×40 Cable Crunch: 1×40 Shrug: 1×40 Dumbbell Side Lateral: 1×25 Triceps Press: 1×40 Cable Curl: 1×20, 10, 10 Triceps Bench Dip: 1×25 Hammer Curl: 1×20 Hamstring Stretch: 5×45 seconds https://www.facebook.com/trainwithdan

Workout 8/14/17 Weight: 220

| Dan Bialik | Leave a comment

Rowing: 1×25, 15 (40) Back Extension: 1×25, 15 (40) Bench Press: 1×25, 15 (40) Underhand Bench: 1×15, 1×10, 10, 5 (40) Leg Press: 1×25, 15 (40) Plank: 1×2 minutes Shrug: 1×25, 15 (40) Dumbbell Side Lateral: 1×20, 12, 8 (40) Spider Curl: 1×10 Cable Triceps Extension: 1×20, 12, 8 (40) Cable Spider Curl: 1×20, 12, […]

Workout 8/11/17 Weight: 215

| Dan Bialik | 1 Comment

Lat Pull-down: 1×12, 8, 8, 8, 4 (40) Back Extension: 1×25, 15 (40) Bench Press: 1×20, 12, 8 (40) Close-grip Bench: 1×16, 10, 8, 6 (40) Leg Press: 1×22, 10, 8 (40) Cable Crunch: 1×20, 12, 8 (40) Monkey Row: 1×20, 12, 8 (40) Front Row: 1×12 Biceps Pull-down: 1×12, 10, 8, 6, 4 (40) […]

Workout 8/4/17 Weight: 215

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Lat Pull-down Set 1 : 10 Lap/Rep Set 2 : 6 Lap/Rep Set 3 : 5 Lap/Rep Back Extension Set 1 : 20 Lap/Rep Set 2 : 15 Lap/Rep Machine Bench Press Set 1 : 15 Lap/Rep Set 2 : 8 Lap/Rep Under-hand Bench Set 1 : 10 Lap/Rep Set 2 : 8 Lap/Rep Leg […]

Workout 7/28/17 Weight: 215

| Dan Bialik | 1 Comment

Lat Pull-down Set 1 : 10 Lap/Rep Set 2 : 6 Lap/Rep Set 3 : 5 Lap/Rep Back Extension Set 1 : 20 Lap/Rep Machine Bench Press Set 1 : 15 Lap/Rep Set 2 : 8 Lap/Rep Leg Press Set 1 : 15 Lap/Rep Set 2 : 10 Lap/Rep Close-grip Bench Set 1 : 12 […]

Workout 7/12/17 Weight: 217

| Dan Bialik | Leave a comment

One Arm Rowing: 3×7 Pull-over: 3×15 Superman: 3×15 seconds Bench Press: 1×20, 1×12, 1×8 Close-grip Bench: 2×12 Leg Press: 1×20 (super slow reps) Plank 1×2: minutes Shrug: 1×12 (dumbbells pulled to arm pits) Front Raise: 1×12 Barbell Curl: 2×10, 1×8  (wide) Overhead Extension: 3×12 Cable Curl: 2×12, 1×10  (narrow) Hamstring Stretch: 4×60 seconds https://www.facebook.com/trainwithdan

Workout 7/8/17 Weight: 216

| Dan Bialik | Leave a comment

Lat Pull-down: 2×8, 1×6 Back Extension: 1×16 (bench) Pec-deck Flye: 1×12 Triceps Press: 1×12 Leg Press: 1×12, 2×10 Cable Crunch: 2×15 Shrug: 1×10, 6,6 (drop sets) Front Raise: 1×12 Lateral Raise: 1×12 Biceps Pull-down: 1×10, 2×12 (drop sets) pull-over and Press: 1×12 Hammer Curl: 1×10 Hamstring Stretch: 4×60 seconds https://www.facebook.com/trainwithdan

Workout 7/3/17 Weight: 218

| Dan Bialik | Leave a comment

Rowing: 2×20 Back Extension: 1×25 (machine) Bench Press: 1×20 Close-grip Bench: 1×15 Leg Press: 1×30 Plank: 1×2 minutes Shrug: 1×12 Dumbbell Front Raise: 1×12 Dumbbell Side Lateral: 1×12 Incline Curl: 1×12 Triceps Pushdown: 3×12 Barbell Curl: 1×10, 1×7 Hamstring Stretch: 3×60 seconds https://www.facebook.com/trainwithdan