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Workout 7/1/17 Weight: 216

| Dan Bialik | 1 Comment

Lat Pull-down: 1×15, 1×10, 1×6 Back Extension: 1×20 Cable Crunch: 2×20 Bench Press: 1×15, 1×8 Close-grip Bench: 1×8, 1×10 Leg Press: 1×10, 2×12 Shrug: 1×16 Front Dumbbell Raise: 1×8, 1×12 Spider Curl: 1×8, 1×6, 1×5 Overhead Triceps Extension: 2×12 Hammer Curl: 2×10 Triceps Bench Extension: 1×20 Biceps Pull-down: 1×12, 1×10 Hamstring Stretch: 3×60 seconds https://www.facebook.com/trainwithdan

Workout 6/26/17 Weight: 218

| Dan Bialik | Leave a comment

Rowing: 1×30 Back Extension: 1×16 Bench Press: 1×20 Close-grip Bench: 1×12 Leg Press: 1×30 Plank: 1×2 minutes Shrug: 1×15 Upright Row: 1×12 Cable Curl: 1×12, 1×8 Triceps Bench Dip: 1×18 Hamstring Stretch: 2×60 seconds https://www.facebook.com/trainwithdan

Workout 6/24/17 Weight: 214

| Dan Bialik | Leave a comment

Pull-over: 1×20,1×12, 1×8 Cable Crunch: 1×20,1×12, 1×8 Back Extension: 1×16 Bench Press: 1×20, 1×10 Close-grip Bench: 1×15,1×10 Leg Press: 1×20, 1×12, 1×10 Shrug: 1×15 Press: 1×10 Dumbbell Side Lateral: 1×15 Dumbbell Curl: 1×6,5,6,6,6,6 (down the rack) Triceps Pushdown: 2×12 Cable Curl: 2×12 (wide grip) Triceps Bench Dip: 2×12 Hamstring Stretch: 4×60 seconds https://www.facebook.com/trainwithdan

Workout 6/16/17 Weight: 215

| Dan Bialik | Leave a comment

Rowing: 1×12,1×6,1×5 Back Extension: 1×20 Bench Press: 1×15, 1×8 Close-grip Bench: 1×12,1×8 Leg Press: 1×40,6,6 (rest-pause) Cable Crunch: 2×15 Shrug: 1×16 Monkey Row: 2×8 Spider Curl: 1×8,2×5 Triceps Overhead Extension: 2×12 Hammer Curl: 1×12 Bench Dip: 2×15 Cable Curl: 1×20,1×16 Hamstring Stretch: 5×60 seconds https://www.facebook.com/trainwithdan

Workout 6/10/17 Weight: 217

| Dan Bialik | Leave a comment

Lat Pull-down: 3×12 Back Extension: 1×20 Bench Press: 1×20, 2×10 Close-grip Bench: 2×12 Leg Press: 1×12,1×10, 1×12 Squat: 1×12 Plank: 1×2 minutes Shrug: 1×12 Dumbbell Side Lateral: 1×12, 1×10 Bent-over side Lateral: 1×12 Incline Curl: 2×12 Overhead Triceps Extension: 1×12 Biceps Pull-down: 3×12 Triceps Pushdown: 2×12 Triceps Bench Dip: 1×15 Hamstring Stretch: 5×60 seconds https://www.facebook.com/trainwithdan

Workout 6/3/17 Weight: 217

| Dan Bialik | Leave a comment

Rowing: 1×20, 2×15 Stiff-leg Dead-lift: 1×10 Cable Crunch: 1×15, 1×20, 1×15 Back Extension: 1×20 Bench Press: 1×15 (5 partials) Close-grip Bench: 1×15, 1×8,6,6 (drop sets) Leg Press: 1×40 Upright Row: 2×10 Shrug: 1×15 Spider Curl: 1×8, 2×6, 1×5 Triceps Pushdown: 1×10, 2×8 Hammer Curl: 2×12 Hamstring Stretch: 5×60 seconds https://www.facebook.com/trainwithdan

Workout 5/26/17 Weight: 217

| Dan Bialik | 1 Comment

Pull-down: 1×15, 1×12, 1×10 Back Extension: 1×25 Bench Press: 1×20, 1×12, 1×10 Close-grip Bench: 1×15, 1×12 Leg Press: 3×15 Cable Crunch: 1×20, 1×15 Upright Row: 1×8 Spider Curl: 1×8, 2×5 Dip: 1×12 Triceps Press: 1×15 Biceps Pull-down: 1×12 Cable Curl: 1×15, 1×12 Overhead Triceps Extension: 1×16, 1×12 Hamstring Stretch: 5×60 seconds https://www.facebook.com/trainwithdan

Workout 5/13/17 Weight: 218

| Dan Bialik | Leave a comment

Lat Pull-down: 2×10 Rowing: 2×15 Back Extension: 1×20 Bench Press: 1×15, 1×20 Peck Dec Flye: 1×10 Leg Press: 1×20, 10, 10, 10 (rest-pause) Plank: 1×2 minutes Monkey Row: 1×15, 1×12, 1×8 Triceps Press: 1×12 Incline Curl: 1×15, 1×12 Triceps Pushdown: 3×12 Hammer Curl: 2×12 Overhead Cable Extension: 1×12 Biceps Pull-down: 1×8, 1×10, 2×12 Hamstring Stretch: […]

Workout 5/6/17 Weight: 217

| Dan Bialik | 1 Comment

Pull-over: 2×12 Rowing: 2×12 Back Extension: 1×16 Cable Crunch: 1×20, 1×15 Bench Press: 1×15, 1×8 Close-grip Bench: 1×8 Leg Press: 1×25, 2×10 Plank: 1×2 minutes Dumbbell Side Lateral: 2×15 Upright Row: 2×12 Biceps Pull-down: 3×10 Overhead Triceps Extension: 2×12 Cable Curl: 2×15, 1×30 Triceps Kickback: 3×12 Reverse Curl: 1×15 Hamstring Stretch: 5×60 seconds https://www.facebook.com/trainwithdan

Workout 4/28/17 Weight: 217

| Dan Bialik | 1 Comment

Rowing: 1×20, 2×15, 2×12 Back Extension: 1×20 Bench Press: 1×20, 1×10 Underhand Bench: 1×10 Leg Press: 1×25, 4×5 Cable Crunch: 1×25, 1×15 Shoulder Press: 1×10 Dumbbell Side Lateral: 2×8 Spider Curl: 1×7, 2×5 Dips: 1×12 Barbell Curl: 1×10 (wide grip) Triceps Press: 1×15, 1×12 Cable Curl: 1×15, 1×12 Triceps Pushdown: 2×12 Hamstring Stretch: 5×60 seconds […]

Workout 4/21/17 Weight: 217

| Dan Bialik | 6 Comments

Lat Pull-down: 1×12, 1×8, 1×6 Back Extension: 1×6, 1×12 Bench Press: 1×10, 1×8 (10 second negatives) Close-grip Bench: 1×12, 1×8 Leg Press: 1×25, 2×10 Cable Crunch: 1×20, 1×15 Dumbbell Side Lateral: 1×12, 3×6 (down the rack) Spider Curl: 1×7, 2×5 Overhead Triceps Extension: 1×12, 1×8 Hammer Curl: 1×12, 1×8 X-Press: 3×12 Cable Curl: 2×12 Hamstring […]