Tag Archives: workout

Workout 8/16/14 weight 211

| Dan Bialik | Leave a comment

Lat pull down: 1×20, 1×12, 1×7 Back extension: 2×20 Bench press: 1×20, 1×12 (10 sec. static hold) Leg press: 1×20, 1×12, 1×12 Plank: 1×2 minutes Dumbbell press: 1×18 Triceps press: 1×12, 1×10 Hammer curl: 1×15 Biceps pull-down: 1×12, 1×15 Reverse-grip Triceps push-down: 1×12 Hamstring stretch: 2×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 7/12/14 weight 215

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Lat Pull-down: (rest-pause) 1×10, 4, 4 Close-grip Bench Press: 1×20 Bench Press: (slow negatives) 1×15 Back Extension: 1×25 Leg Press: 1×40 Plank: 1×2 minutes Dumbbell Press: 1×20 Upright Row: 1×10 Dumbbell Side Lateral: 1×15 Overhead Triceps Cable Extension: 1×15 Triceps Push-up: 1×15 Cable Curl: 2×15 Hamstring Stretch: 4×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 7/5/14 weight 219

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Lat Pull-down: 1×10, 1×6 Back Extension: 1×26 Close-grip Bench Press: 1×16 Bench Press: 1×12 Leg Press: 1×40 Plank: 1×2 minutes Dumbbell Shoulder Press: 1×20 Dumbbell Side Lateral: 1×18 Triceps Dip: 1×15 Cable Curl: (rest-pause) 1×22, 1×12 Hamstring Stretch: 2×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 6/7/14 weight 221

| Dan Bialik | Leave a comment

Lat Pull-down: (super slow) 1×10, 1×6 Back Extension Machine: 1×20 Bench Press: (super slow) 1×10 Close-grip Bench Press: 1×12 Plank: 1×2 minutes Leg Press: 1×55 Dumbbell Side Lateral: 1×18 Triceps Push-down: 1×20 Biceps Pull-down: 1×16 Hamstring Stretch: 4×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

Workout 4/26/14 weight 215

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Lat Pull-down: 1×10 (super slow), 1×9 Bench Press: 1×15 Pec-deck Flye: 1×12 Leg Press: (rest-pause) 1×40, 5, 5 Plank: 1×2 minutes Dumbbell Press: 1×18 Shrug: 1X25 Back Extension: 1×25 Barbell Curl: 1×12 French Press: 1×10 Cable Curl: 1×16 Triceps Push-down: 1×12 Hamstring Stretch: 3×60 seconds [url]https://www.facebook.com/trainwithdan[/url]

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 […]