Воскресенье, 21 Января 2007 г.
20:28
1. Flat Barbell Bench Press:
Warm Up:
55X12
Work Sets:
75X8
75X8
75X8
Rest: 2 mins.
2. Hammer-Grip Pull-Ups:
Work Sets:
BWX7
BWX6
BWX5
Rest: 2 mins.
3. Incline Barbell Bench Press:
Work Sets:
65X8
65X8
65X7
Rest: 2 mins.
4. Dumbbell Rows:
Work Sets:
35X8
35X8
35X7
Rest: 2 mins.
5. Bent-Arm Pullovers (EZ Bar):
Work Sets:
30X10
30X7
30X4
Rest: 1 min.
6. Pushdowns:
Work Sets:
40X15
40X15
40X15
Rest: 1 min.
7. Preacher Curls:
Work Sets:
30.5X12
30.5X12
30.5X12
Rest: 1 min.
20:26
1. Smith Squats:
Work Sets:
30X8
40X8
40X8
Rest: 2 mins.
2. Leg Press:
Work Sets:
180X10
180X10
180X10
180X10
180X10
Rest: 2 mins.
3. Seated Leg Abduction:
Work Sets:
60X12
60X12
60X12
Rest: 1 min.
4. Seated Leg Adduction:
Work Sets:
40X12
40X12
40X12
Rest: 1 min.
20:23
1. Flat Dumbbell Bench Press:
Warm Up:
24X10
Work Sets:
35X8
35X7
35X4
Rest: 2 mins.
2. Dumbbell Rows:
Work Sets:
40X6
40X6
40X6
Rest: 2 mins.
3. Chest Press:
Work Sets:
70X10
70X10
70X9
Rest: 2 mins.
4. Pulldowns:
Work Sets:
65X8
65X8
65X8
Rest: 2 mins.
5. Skullcrushers:
Work Sets:
25X10
25X10
25X7
Rest: 1 min.
6. Seated Military Press:
Work Sets:
38X10
38X10
38X10
Rest: 1 min.
7. Pushdowns:
Work Sets:
40X15
40X15
40X10
Rest: 1 min.
8. Preacher Curls:
Work Sets:
30.5X12
30.5X12
30.5X9
Rest: 1 min.
20:20
1. Smith Squats:
Work Sets:
40X6
40X6
40X6
Rest: 2 mins.
2. Leg Press:
Work Sets:
170X10
170X10
170X10
170X10
170X10
Rest: 2 mins.
3. Leg Extensions:
Work Sets:
40X15
40X15
40X13
Rest: 2 mins.
4. Leg Curls:
Work Sets:
40X8
40X8
40X4
Rest: 2 mins.
5. Seated Leg Abduction:
Work Sets:
55X12
55X12
55X12
Rest: 1 min.
6. Seated Leg Adduction:
Work Sets:
40X12
40X12
40X12
Rest: 1 min.
7. Hyperextensions:
Work Sets:
BW+5X16
BW+5X16
BW+5X16
Rest: 1 min.
20:17
1. Incline Dumbbell Bench Press:
Warm Up:
22X10
Work Sets:
30X8
30X8
30X8
Rest: 2 mins.
2. Wide-Grip Pull-Ups:
Work Sets:
BWX6
BWX5
BWX5
Rest: 2 mins.
3. Dips:
Work Sets:
BW+20X8
BWX10
BWX10
Rest: 2 mins.
4. Cheat Dumbbell Rows:
Work Sets:
45X4
45X4
45X4
Rest: 2 mins.
5. Skullcrushers:
Work Sets:
20X10
20X10
20X10
Rest: 1 min.
6. Pushdowns:
Work Sets:
40X15
40X15
40X13
Rest: 1 min.
7. Preacher Curls:
Work Sets:
28X15
28X15
28X15
Rest: 1 min.
Суббота, 13 Января 2007 г.
18:38
1. Squats:
Warm Up:
50X10
Work Sets:
70X6
Rest: 2 mins.
2. Smith Squats:
Work Sets:
30X8
30X8
40X5
Rets: 2 mins.
3. Leg Press:
Work Sets:
160X10
160X10
160X10
160X10
Rest: 2 mins.
4. Leg Extensions:
Work Sets:
40X13
40X14
40X12
Rest: 2 mins.
5. Leg Curls:
Work Sets:
40X8
40X8
40X5
Rest: 2 mins.
6. Seated Leg Abduction:
Work Sets:
50X12
50X12
50X12
Rest: 1 min.
7. Seated Leg Adduction:
Work Sets:
40X12
40X12
40X10
Rest: 1 min.
8. Hyperextensions:
Work Sets:
BW+5X15
BW+5X15
BW+5X15
Rest: 1 min.
Четверг, 11 Января 2007 г.
21:04
1. Flat Barbell Bench Press:
Warm Up:
50X10
Work Sets:
70X8
70X8
70X8
Rest: 2 mins.
2. Hammer-Grip Pull-Ups:
Work Sets:
BWX7
BWX6
BWX4
Rest: 2 mins.
3. Incline Barbell Bench Press:
Work Sets:
60X8
60X8
60X8
Rest: 2 mins.
4. Dumbbell Rows:
Work Sets:
35X6
35X6
35X5
Rest: 2 mins.
5. Bent-Arm Pullovers (EZ Bar):
Work Sets:
30X8
30X6
30X4
Rest: 1 min.
6. Pushdowns:
Work Sets:
40X15
40X13
40X9
Rest: 1 min.
7. Preacher Curls:
Work Sets:
28X12
28X12
28X12
Rest: 1 min.
Воскресенье, 7 Января 2007 г.
13:22
1. Squats:
Warm Up:
50X10
Work Sets:
65X8
60X8
Rest: 2 mins.
2. Leg Press:
Work Sets:
150X10
150X10
150X10
150X10
Rest: 2 mins.
3. Leg Extensions:
Work Sets:
40X12
40X14
40X12
Rest: 2 mins.
4. Leg Curls:
Work Sets:
40X8
40X8
40X5
Rest: 2 mins.
5. Seated Leg Abduction:
Work Sets:
30X12
40X12
50X12
Rest: 1 min.
6. Seated Leg Adduction:
Work Sets:
40X12
40X12
40X10
Rest: 1 min.
7. Hyperextensions:
Work Sets:
BWX15
BWX15
BWX15
Rest: 1 min.
13:15
1. Flat Dumbbell Bench Press:
Warm Up:
22X10
Work Sets:
30X8
30X8
30X7
Rest: 2 mins.
2. Seated Cable Press:
Warm Up:
40X10
Work Sets:
55X8
55X8
60X8
Rest: 2 mins.
3. Chest Press:
Work Sets:
60X10
60X10
60X9
Rest: 2 mins.
4. Pulldowns:
Work Sets:
60X8
60X8
60X6
Rest: 2 mins.
5. Skullcrushers:
Work Sets:
20X10
20X10
20X6
Rest: 1 min.
6. Seated Military Press:
Work Sets:
38X10
38X10
38X6
Rest: 1 min.
7. Pushdowns:
Work Sets:
40X12
40X8
40X6
Rest: 1 min.
8. Preacher Curls:
Work Sets:
23X12
28X12
28X12
Rest: 1 min.