Tag Archives: #training

Workout 11/6/15 Weight: 223

| Dan Bialik | Leave a comment

Lat Pull-down: 1×15 Rowing: 2×20, 1×15 Back Extension: 1×15 Bench Press: 1×25, 1×15 Upright Rowing: 2×20 Triceps Kickback: 2×15 Cable Curl: 5×15 Overhead Triceps Extension: 1×20 Hammer Curl: 1×18 Triceps Push-down: 1×15 Leg Press: 1×30 Plank: 1×2 minutes Hamstring Stretch: 3×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 10/4/14 weight 212

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Pull-over: 1×20, 2×12 Back Extension: 3×12 Peck-dec Flye: 1×20 Leg Press: 3×12, 1×6 Rope Crunch: 1×30 Dumbbell Side Lateral: 2×12 Triceps Press: 1×12 Incline Dumbbell Curl: 1×12 Hammer Curl: 3×20 Cable Overhead Extension: 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 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 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 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 […]