Tag Archives: exercise

Workout 4/15/16 Weight: 225

| Dan Bialik | 2 Comments

Rowing: 1×25, 1×20 High Pull: 2×15 Pull-over: 1×15 Back Extension: 1×20 Bench Press: 1×25 Close-grip Bench: 1×12 Leg Press: 1×40 Plank: 1×2 minutes Dumbbell Press: 1×16 (slow negatives) Shrug: 1×18 High Cable Curl: 3×12 Triceps Kickback: 3×12 Hamstring Stretch: 4×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 8/30/14 weight 212

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Lat Pull-down: 1×18, 1×12 Machine Back Extension: 1×12, 1×20 Bench Press: 1×20, 1×15 Leg Press: 1×40, 8, 8 (rest-pause) Plank: 1×2 minutes Dumbbell Press: 1×20 Triceps Push-down: 1×18, 6×10 (20 sec. rest) Cable Curl: 1×20, 6×10 (20 sec. rest) Overhead Triceps Extension: 1×20 Hammer Curl: 1×20 Hamstring Stretch: 4×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 7/26/14 weight 215

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Lat Pull-down: 1×12, 1×10 (20 second static hold) Machine Back Extension: 1×30 Close-grip Bench Press: 1×20 Bench Press: 1×12 (20 second static hold) Leg Press: (rest-pause) 1×20, 8,8,8,8 Back Extension: 1×20 Arm Forward Push-up: 1×30 Plank: 1×2 minutes Dumbbell Press: 1×16 Triceps Push-down: 1×11 Rope Crunch: 1×16 Cable Curl: 1×11 (20 second static hold) Hamstring […]

Workout 6/28/14 weight 217

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Lat Pull-down: 1×12, 10 partials Bench Press: 1×12, 10 count on negatives Leg Press: 1×40 Dumbbell Shrug: 1×12 Dumbbell Side Lateral: 1×15 Back Extension: 1×15 Plank: 1×2 minutes Lying Triceps Press: 1×15 Biceps Pull-down: 2×12 Overhead Triceps Extension: 1×20 Reverse Grip Triceps Push-down: 1×15 Hamstring Stretch: 2×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 6/14/14 weight 215

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Lat Pull-down: (drop sets) 1×5, 1×5, 1×5 Bench Press: (drop sets) 1×5, 1×5, 1×5 Close-grip Bench: 1×20 Back Extension: 1×25 Leg Press: 1×40 Plank: 1×2 minutes Overhead Press: (drop sets) 1×10, 1×10, 1×10 Triceps Push-up: 1×20 Cable Curl: 1×15, 1×15 Hamstring Stretch: 4×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 5/31/14 weight 218

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Lat Pull-down: (Rest-Pause) 1×12, 6, 6 Bench Press: 1×20 Leg Press: (Rest-Pause) 1×40, 6, 6 Plank: 1×2 minutes Dumbbell Shrug: 1×12 Dumbbell Press: 1×18 Back Extension: 1×20 Dumbbell Curl: 1×16 Dips: 1×16 Biceps Chin: 1×16 Overhead Triceps Extension: 1×16 Hamstring Stretch: 3×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 5/24/14 weight N/A

| Dan Bialik | Leave a comment

(Light/Heavy) Lat Pull-down: 1×15, 1×6 Bench Press: 1×20, 1×8 Leg Press: 1×25, 1×15 Planks: 1×2 minutes Dumbbell Press: 1×20, 1×12 Dips: 1×12 Biceps Chins: 1×15, 1×8 Triceps Push-down: 1×15, 1×10 Machine Back Extension: 1×15 Hamstring Stretch: 2×60 seconds [url]https://www.facebook.com/trainwithdan[/url]