The core of Encore's life
дневник заведен 05-09-2004
постоянные читатели [1]
Ferrari_driveR
закладки:
цитатник:
дневник:
местожительство:
Россия, Челябинск
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.
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