-
[b]Monday[/b] 05-13-2012
[color=red][B]Workout missed due to finals.[/b][/color]
[b]Wednesday[/b] 05-15-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
40kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4kgx15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crouches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 05-17-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
40kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crouches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 05-20-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
40kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Crouches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 05-22-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
40kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crouches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 05-24-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 05-27-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
-
[QUOTE=GROSO;1078053351]Why no compounds[/QUOTE]
What do you mean by compounds?
-
[b]Wednesday[/b] 05-29-2012
[b]Leg press 45°[/b]
4*
80kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 05-31-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Assisted bench press[/b]
4*
25kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
6kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[QUOTE=iLikeFoxes;1079113941]What do you mean by compounds?[/QUOTE]
BB rows
Squats
DL
Bench
Where dat at?
-
[QUOTE=GROSO;1080266181]BB rows
Squats
DL
Bench
Where dat at?[/QUOTE]
oh yeah, my PT made this routine for me, since I'm not that advanced.
I guess I'll try DL, squats and non-assisted Bench etc when my second bulk starts, so some time after summer.
-
[b]Monday[/b] 06-03-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 06-05-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 06-07-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 06-10-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 06-12-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 06-14-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 06-17-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 06-19-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 06-21-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 06-24-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 06-26-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 06-28-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 07-01-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 07-03-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 07-05-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Monday[/b] 07-08-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Wednesday[/b] 07-10-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
7kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.
-
[b]Friday[/b] 07-12-2013
[b]Leg press 45°[/b]
4*
90kgx10
[b]Leg extension[/b]
4*
30kgx15
[b]Leg curls[/b]
4*
35kgx15
[b]Smith bench press[/b]
4*
30kgx10
[b]Cable pulldown behind the back[/b]
4*
45kgx10
[b]Cable rows[/b]
4*
40kgx10
[B]Cable pushdown[/B]
4*
20kgx15
[b]Kinesis butterfly[/b]
4*
5x15
[b]Kinesis reverse butterfly[/b]
4*
4x15
[b]Biceps curls[/b]
3*
8kgx15 (each hand)
[b]Crunches[/b]
4*50
[b]Sideways planks[/b]
3*30 seconds (each side)
[b]Posture exercise[/b]
3*30 seconds
A little stretching afterwards.