Pause bench press (feet up) 3x100x5,4,3
Dips 3xbw+20x12,8,8
Incline db press 3x22,5x12,10,10
Barbell shrugs 5x100x12
OH db triceps extensions 3x12,5x12,12,7
Θέμα: Το ημερολόγιό μου
Εμφάνιση αποτελεσμάτων : 46 έως 60 από 454
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03-01-19 23:10 #46
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05-01-19 03:38 #47
4/1/2019
Γυμναστική στο σπίτι. 4 sets pistol squats, 3 sets lunges, 5 sets abs, 5 sets calves
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07-01-19 20:47 #48
7/1/2019
Deadlift 3x160x6 (no straps, belt on)
Facepulls 4x15
BTN pulldowns 4x50x12,12,12,8
Db shrugs 4x25x15
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10-01-19 03:07 #49
9/1/2019
Pause bench press 3x107,5x5
Overhead press 3x50x10,10,7
Incline db press 3x20x15,12,12
Neutral grip chinups 4xbwx13,10,8,7
Push ups 3 sets till failure
Rope pushdowns 3x45x12
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11-01-19 15:20 #50
10/1/2019
Προπόνηση πάλης, στο τέλος 3 3λεπτα σχοινάκι και κοιλιακούς 5χ20
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12-01-19 02:05 #51
11/1/2019
Deadlift 3x165x6
DB shrugs 4x27,5x20,20,20,15
Seated rows 4x15
Διάδρομο σε ανηφόρα 12 λεπτά
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14-01-19 03:23 #52
13/1/2019
WG bench press 3x100x7,6,6
Incline db press 3x30sx8,8,6
Crossover 3x10
Overhead db tricep extensions 4x26x10,10,6,6
Rope pushdowns 4x50x8,8,6,6
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15-01-19 01:12 #53
14/1/2019
Neutral grip chinups 4xbwx15,10,7,6
Barbell rows 4x100x8
Rack pulls emptybarx12, 60x8, 100x6, 140x6, 180x6, 190x6, 200x6, 210x6, 220x6
WG pulldowns 3x10
Barbell curls 3x35x8
Hammer curls 3x15x8,8,7
Larry scott machine curls 3x8,6,6
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15-01-19 21:14 #54
15/1/2019
Overhead press 3x60x8,6,6
Side lateral raises 3x12,5x8,8,6
Rear delt flys 4x7,5x8
Barbell shrugs 4x80x8
Abs 4x20
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19-01-19 02:16 #55
18/1/2019
Back squat 3x130x6
Front squat 3x100x6
Leg extensions 3 sets till failure (8-10 reps)
Single leg curls 3x6platesx10,10,7
Seated leg curls 3x8
Seated calf raises 5x20x20,20,20,15,14
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20-01-19 05:21 #56
19/1/2019
WG bench press 3x100x8,6,5
Incline db press 3x30x10,9,8
Crossover 3x10,10,8
OH db tricep extensions 4x27,5x10
Rope pushdowns 4x55x8,6,6,6,6
Leg raises 4 sets
Calves 4 sets till failure
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21-01-19 02:18 #57
20/1/2019
Neutral grip chinups 4xbwx15,9,7,6
Barbell row 4x100x10
Rack pulls 60x6, 100x6, 140x6, 180x6, 220x6, 240x4
WG pulldowns 3x12,9,6
Barbell curls 3x40x8,7,5
Hammer curls 3 sets
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23-01-19 18:36 #58
22/1/2019
OHP 3x60x8,6,5
Db shoulder press 3x20x12,12,10
Side lateral raises 5x20, 6x16, 7x15, 4x9x12,12,8,8
Rear delt flies 4 sets
Upright rows (half ROM) 4x50x12,12,10,6
Db shrugs 4x30x12
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29-01-19 03:15 #59
26/1/2019
WG bench press 4x102,5x5
Barbell rows 4x105x8
Standing db shoulder press 3x25x8,6,6
BTN pulldowns 3x55x12,12,9
Bands triceps extensions 3 sets
Barbell curls 3x45x6,6,4
28/1/2019
High bar squat 3x140x6
SLDL 3x140x6,6,3
Leg press 3x15,15,12
Single leg curls 3 sets
Seated calf raises 4 sets
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01-02-19 08:52 #60
Σταθερός στις προπονήσεις και στην ενημέρωση του ημερολογίου σου. Keep lifting!