Tag Archives: #muscles

Workout 3/29/14 weight 217

| Dan Bialik | Leave a comment

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 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

| Dan Bialik | Leave a comment

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 […]