Tag Archives: bodybuilding

Workout 3/29/14 weight 217

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Pull-over: 1×24 Rowing: 1×22 Bench Press: 1×26, 1×8 Underhand Bench Press: 1×12 Leg Press: (rest-pause) 1×40, 8, 8 Plank: 1×2 minutes Dumbbell Shrug: 1×20 Upright Row: 1×15 Back Extension: 1×22, 10 second static hold Hammer Curl: 1×16 Dips: 1×13 Preacher Spider Curl: (rest-pause) 1×12, 4, 4 Hamstring Stretch: 3×60 seconds

Workout 3/01/14 weight 213

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Lat Pull-down: 1×15, 1×8, 1×5 (Pyramid) Bench Press: 1×17, 1×6, 1×5 (Pyramid) Leg Press: 1×30,6,6 (rest/pause) Plank: 1×2 minutes Dumbbell Press: 1×14 Dumbbell Shrug: 1×12 “5 second hold in contracted position on each rep”. Back Extension: 1×12 “5 second hold in contracted position on each rep”. Hammer Curl: 1×15 Dumbbell French Press: 1×10 Biceps Pull-down: […]

Workout 2/22/14 weight 210

| Dan Bialik | 1 Comment

Lat pull down: 1×15, 1×10 Rowing: 1×18, 1×15 Bench press: 1×22 Pec deck flye: 1×15 Leg press: 1×40, 1×15 Calf raise: 1×20 Dips: 1×12 Plank: 1×2 minutes Dumbbell press: 2×12 Lying dumbbell extensions: 1×12 Dumbbell french press: 1×10 Back extension: 1×16 Machine back extension: 1×18 Triceps push down: 1×12 Preacher curl: 1×12 Cable curl: 1×12 […]

Workout 2/15/14 weight 213

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Cable Pull-over: 2×10, Super-setted with… Cable Rowing: 2×15 Bench Press: Drop sets…1×6, 1×5,1×5, 1×8 Leg Press: 1×30, 1×20 with 20 second static hold Plank: 1×2 minutes Dumbbell Shrug: 1×10 Dumbbell Press: 1×12 Dumbbell Side Lateral: Drop Sets…3×6 Back Extension: 1×12 Overhead Triceps Extension: 5×10, Super-setted with… Biceps Pull-down: 5×8 Triceps Push-down: 2×10, Super-setted with… Hammer […]

Workout 2/08/14 weight 213

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Lat Pull-down: 1×10 (super slow) 1×12 Benchpress: 1×10 (super slow) 1×11 Leg Press: 1×12 (super slow) 1×30 Plank: 1×2 minutes Dumbbell Shrug: 1×12 Dumbbell Press: 1×15 Back Extension: 1×15 Dumbbell Side-lateral: 1×15 Hammer Curl: 1×11 Lying Triceps Press: 1×12 Triceps Push-down: 1×12 Biceps Pull-down: 1×12 Reverse Grip Triceps Push-down: 1×12 Cable Curl: 1×10 Hamstring Stretch: […]

Workout 1/25/14 weight 208

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Lat Pull-down: 1×16 Cable Rowing: 1×22 Bench Press: 1×22, 1×10 (10 sec. static hold) Leg Press: 1×32 Plank: 1×2 minutes Dumbbell Shrug: 1×12 Dumbbell Press: 1×12 Dumbbell Side Lateral: 1×20 Hammer Curl: 1×15 Back Extension: 1×22 Lying Tricep Press: 1×12 Overhead Triceps Extension: 1×18 Triceps Push-down: 1×12 Cable Curl: 1×20, 1×12 Back Extension Machine: 1×20 […]

Workout 1/18/14 weight 209

| Dan Bialik | 2 Comments

Cable Pull-over: 1×12 Lat Pull-down: 1×9,6,5 (triple drop) Bench Press: 1×32 Pec-deck Flye: 1×11,8,6 (triple drop) Leg Press: 1×42 Plank: 1×2 minutes Back Extension: 1×22 Dumbbell Shrug: 1×12 Dumbbell Side Lateral: 1×18 Triceps Push-up: 1×15 Triceps Push-down: 1×12,8,6 (triple drop) Cable Curl: 1×12,9,12 (triple drop) Hammer Curl: 1×20 Hamstring Stretch: 3×60 seconds

Workout 12/21/13 weight 202

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Pull-over: 2×12 Bent Rowing: 1×15, 1×16 Bench Press: 1×8 (super slow), 1×8 with 30 sec. static hold Leg Press: 1×12 (super slow) 1×25 Upright Row: 1×12 Dumbbell Side-lateral: 1×15 Plank: 1×2 minutes Back Extension: 1×20 Lying Triceps Press: 1×12 (super slow) Overhead Triceps Extension: 2×15, super-setted with… Cable Curl: 2×12 Machine Biceps Pull Down: 2×30 […]