Tomasz Babiuch

My Workout (June 2013)

MONDAY
Chest
Inclined Bench – Barbells – 70.0 kg (3×8) and 80.0 kg (1×6-8)
Flat Bench – Dumbbells [Flys] – 12.5 kg (1×8) and 15.0 kg (2×8)
Flat Bench – Dumbbells – 40.0 kg (2×6-8) and 40.0 kg (1×5-6)
optional
Flat Bench – Dumbbells [Pull-Over] – 30.0 kg (3×6-8)

Shoulder
Seated – Dumbbells [Arnold Press] – 15.0 kg (2×8) and
                Dumbbells [Press] – 27.5 kg (1×8-10)
Stationary – SZ Barre [Upright-Row] – 38.0 kg (3×8)
Stationary – Dumbbells [Bent-Over Raise] – 7.5 kg (2×8) and 10.0 kg (1×8)
optional
Stationary – Dumbbells [Shrugs] – 30.0 kg (2×8) and 35.0 kg (1×8)

Triceps
Flat Bench – SZ Barre [Nosebreaker] – 30.0 kg (3×8)
Seated – Dumbbell [Overhead] – 25.0 kg (2×8-10) and 30.0 kg (1×8)
optional
Stationary – Cable Machine [Press] – 25.0 kg (2×8-12)

Abdomen
Crunches (3×30-40)

WEDNESDAY
Treadmill – Jogging – 15-20 min
Bike – Ride – 15-20 min

One exercise for Chest and Triceps [MONDAY] + Back and Biceps [FRIDAY]

FRIDAY
Back
Sitting – Cable Machine [Lat-Pulldown] – 75.0 kg (3×8) and 80.0 kg (1×4-6)
Stationary – Barbells [Row] – 60.0 kg (3×8-10)
Sitting – Row – 65.0 kg (2×8) and 70.0 kg (1×8)
Stationary – Barbells [Deadlift] – 80.0 kg (3×8)

Biceps
Stationary – Barbells [Curls] – 32.5 kg (3×8-10)
Stationary – Dumbbells [Hammer-Curls] – 15.0 kg (3×8-10)
Stationary – Dumbbells [Rotated-Curls] – 15.0 kg (3×8-10)

Legs
Sitting – Legs Extensions – 100.0 kg (3×10)
Sitting – Legs Curls – 45.0 kg (3×10)
Sitting – Calf Machine – 90.0 kg (3×15)
optional
Sitting – Legs Press – 200.0 kg (3×8-10)

Abdomen
Crunches (3×30-40)

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