السبت، 14 أبريل 2012
الجمعة، 13 أبريل 2012
Lazar Angelov
التمرين بتاعه يا رجاله
Monday: Chest
- Flat Bench 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×12
- Hammer Press 3×12
- Dips 3×12
Tuesday: Back/Traps
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×12
- Pull Ups 4×12
- Cable Row 4×12
- Shrugs 6×10
Wednesday: Delts/Abs
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4 x 10
- Weight Plate Front Raises 4×10
- Front Raise 4×10
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×12
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
Thursday: Rest
- Recovery
Friday: Triceps/Biceps
- Close Grip Bench Press 4×8
- Pushdown 4×8
- EZ Bar Skullcrusher 4×10
- Cable Kickback 4×12
- EZ Bar Curl 4×8
- Wide Grip Curl 4×8
- Hammer Curl 4×8(each hand)
- Concentration Curl 4×12
Saturday: Legs/Abs
- Squats 4×12
- Squat (to bench) 4×12
- Bulgarian Squat 4×12
- Quad Extensions 4×16
- Stiff Leg Deadlift 4×12
- Leg Curls 4×16
- Glute Kickbacks 4×20
- Calf Machine Raises 4×20
- Seated Calf Raises 4×20
- Leg Press Calf Raises 4×20
- Weighted Sit up 4x failure
- Air bike 4x failure
- Side Bends 4x failure
- Barbell Twists 4x failure
Sunday: Rest
- Recovery
و عندكم مترجم الجوجل عيشوا حياتكم
الأربعاء، 11 أبريل 2012
Ulisses Jr
التمرين بتاعه يا رجاله
Monday: Back/Calves
- Pullups 4 x 12 to 15
- Pulldowns 4 x 12 to 15
- Barbell Row 4 x 12 to 15
- Cable Row 4x 12 to 15
- Pullovers 4 x 12 to 15
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 15
- Donkey Calf Raises 4 x 15
Tuesday: Quads/Hamstrings
- Leg Extension & Leg Curl ( Superset ) 4 x 15
- Squats & Seated Leg Curl ( Superset ) 4 x 15
- Leg Press & Standing Leg Curl ( Superset ) 4 x 15
- Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15
Wednesday: Rest Day
- Recovery
Thursday: Shoulders/Biceps
- Dumbbell Shoulder Press 4 x 15
- Military Press 4 x 15
- Lateral Raises 4 x 15
- Front Raises 4 x 15
- Rear Raises 4 x 15
- Barbell Curls 4 x 15
- Dumbbell Curls 4 x 15
- Hammer Curls 4 x15
Friday: Chest/Triceps/Calves
- Incline Chest Press 4 x15
- Flat Bench Press 4 x15
- Dumbbell Flys 4 x15
- Cable Crossovers 4 x15
- Tricep Rope Pressdowns 3 x 12 to 15
- Weighted Dips (90lbs) 3 x 12 to 15
- Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
- Seated Calf Raises 4 x 15
- Standing Calf Raises 4 x 15
- Donkey Calf Raises 4 x 15
Saturday: Wild Card
It is usually a wild card day. If I need to work on a lagging body part then I’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on my wild card day I would either do Hamstrings and Calves or Shoulders. These are the areas I usually work on. My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!
Sunday: Rest Day
- Recovery
و عندكم مترجم الجوجل عيشوا حياتكم
الأحد، 8 أبريل 2012
Pham Woodbridge
التمرين بتاعه يا رجاله
Monday: Chest/ Calves
- Incline Barbell Press- 3 sets x 8-10 reps
- Incline Dumbbell Press- 3 sets x 8-10 reps
- Flat Dumbbell Press- 3 sets x 8-10 reps
- Decline Wide Grip Hammer Strength Press- 3 sets x 8-10 reps
- Cable Crossover- 7 sets x 10-12 (30 seconds rest in between sets)
- Standing Calf Raises- 3 sets x 10-12 reps
- Seated Calf Raises- 3 sets x 10-12 reps
- Donkey Calf Raises- 3 sets x 15-20 reps
Tuesday: Back
- Lat Pull Downs- 3 sets x 8-10 reps
- Romanian Dead lifts- 3 sets x 8-10reps
- T-Bar Rows- 3 sets x 8-10 reps
- Cable Rows- 3 sets x 8-10 reps
- One Arm Dumbbell Rows- 3 sets x 8-10 reps
- Straight Arm Cable Pull Downs- 7 sets x 10-12 reps (30 second rest in between sets)
Wednesday: Quads/ Hams/ Abs
- Barbell Squats- 3 sets x 8-10 reps
- Hammer Strength Hack Squat- 3 sets x 8-10 reps
- Walking Dumbbell Lunges- 3 sets x 10-12 reps
- Leg Extensions- 3 sets x 12-15 reps
- Seated Leg Curls- 3 sets x 10-12 reps
- Lying Leg Curls- 3 set x 10-12 reps
- Straight Leg Dead lifts- 3 sets x 10-12
- Standing Single Leg Leg Curls- 3 sets x 10-12 reps
- Windshield Wipers- 3 sets x 10 reps
- Cable Crunches- 3 sets x 10- 12 reps
- Cable Oblique Crunches- 3 sets x 12-15 reps
- Swiss ball Crunches- 3 sets x 15-20 reps
Thursday: Shoulders/ Traps
- Seated Dumbbell Press- 3 sets x 8-10 reps
- Lateral Dumbbell Raises- 3 sets x 8-10 reps
- Seated Hammer Strength Press- 3 sets x 8-10 reps
- Front Straight Bar Raises- 3 sets x 8-10 reps
- Seated Reverse Pec Deck Flyes- 3 sets x 8-10 reps
- Standing Dumbbell Shrugs- 3 sets x 8-10 reps
- Seated Hammer Strength Shrugs- 3set x 8-10 reps
- Smith Machine Shrugs- 3 sets x 15-20 reps
Friday: Bi’s/ Tris
- Straight Bar Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Curls- 3 sets x 8-10 reps
- Alternating Dumbbell Hammer Curls- 3 sets x 8-10reps
- Cable/Rope Hammer Curls- 3 sets x 12-15 reps
- Close Grip Barbell Press- 3 sets x 8-10 reps
- Ez Bar Cable Press Downs- 3 sets x 8-10 reps
- Rope Extensions- 3 sets x 10-12 reps
- One Arm Reverse Grip Cable Extensions- 3 sets x 12-15 reps
و عندكم مترجم الجوجل عيشوا حياتكم
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