archaostol work out log

[archaostol]

Hey everybody!!!
I'm french and practice about five months. Look my BBspace and tell me what you think about my body.
My work out is five for a week with two HIIT in the week.
I slee like 9 hours for a night, and eat a lot.
Now, it's my train, but i will post my pogram!!

Sorry for my english!!

[archaostol]

day 1 (today): back/legs
day 2: arms/abs
day 3: pectorals/shoulders

[archaostol]

day 1:

heating:
Rear Lunge without dumbbells during five minutes
One-Arm Dumbbell Row ( 10 kg)

training:
Dumbbell Rear Lunge during walking ( each dumbbel of 14 kg)
3X10 Dumbbell Rear Lunge ( each dumbbel of 14kg)
3X10 Dumbbell Squat ( each dumbbel of 14kg)
3X10 One-Arm Dumbbell Row ( 18 kg-20 kg-18 kg)
I do this exercices four times
time between series: 30 seconds
time between exercices: 1 minute

[archaostol]

day 2:
heating:
100 crunch
30 Alternate Dumbbell Curl (each dumbbel of 6 kg)
100 crunch
30 Alternate Dumbbell Curl (each dumbbel of 6 kg)


training:
3X10 Alternate Dumbbell Curl ( each dumbbel of 10kg-12kg-14kg)
100 crunch
3X10 Concentration Curls ( each dumbbel of 14kg-12kg-10kg)
100 crunch
3X10 Alternate Hammer Curl ( each dumbbel of 12kg-14kg-12kg)
100 crunch
3X10 Dumbbell One Arm Triceps Extension ( dumbbel of 8kg)
100 crunch
3X10 Seated Bent-Over Two-Arm Dumbbell Triceps Extension
( dumbbel of 10 kg)
100 crunch
3X10 repulsion between two bench
100 crunch

[archaostol]

day 3:

heating:
100 Push-Ups

training:

3X10 Dumbbell Bench Press ( with each dumbbel of 14 kg)
40 Push-Ups
3X10 Dumbbell Incline Shoulder Raise ( with each dumbbel of 10kg)
40 Push-Ups
3X10 Front Dumbbell Raise ( with each dumbbel of 12 kg)
40 Push-Ups
3X10 Dumbbell Bench Press ( with each dumbbel of 14 kg)
40 Push-Ups
3X10 Front Dumbbell Raise with one dumbbel of 18 kg
40 Push-Ups
3X10 Dumbbell Lateral Raise ( with 8 kg each dumbbel)
40 Push-Ups
3X10 Front Dumbbell Raise ( with each dumbbel of 12 kg)
40 Push-Ups
3X10 Dumbbell Bench Press ( with each dumbbel of 14 kg)
40 Push-Ups
3X10 Dumbbell Incline Shoulder Raise ( with each dumbbel of 10kg)
40 Push-Ups
3X10 External Rotation (10 kg)
40 Push-Ups


What do you think abt that?

[archaostol]

any comment?