Tomasz Babiuch

My Workout (November 2013)

MONDAY OR TUESDAY
Chest
Flat Bench – Dumbbells – 30.0 kg (2×10), 35.0 kg (1×10) and 40.0 kg (1×6-8)
Inclined Bench – Dumbbells – 25.0 kg (2×8-10), 27.5 kg (1×8-10) and 30.0 kg (1×6)
optional
Stationary – Cable Machine – 35.0 kg (2×6-8) and 40.0 kg (1×4-6)

Shoulder
Seated – Dumbbells [Arnold Press] – 15.0 kg (2×10) and
                Dumbbells [Press] – 25.0 kg (1×8-10)
Stationary – SZ Barre [Upright-Row] – 33.0 kg (2×8-10) and 38.0 kg (2×8-10)
optional
Stationary – Dumbbells [Bent-Over Raise] – 7.5 kg (2×10) and 10.0 kg (1×8-10)
Stationary – Dumbbells [Shrugs] – 30.0 kg (2×8) and 35.0 kg (1×8)

Triceps
Flat Bench – SZ Barre [Nosebreaker] – 38.0 kg (3×8-10)
or
Stationary – Cable Machine [Press] – 30.0 kg (3×8-12) and 35.0 kg (1×6-8)

Seated – Dumbbell [Overhead] – 25.0 kg (2×8-10) and 30.0 kg (1×8-10)
optional
Seated – Flat Bench [Arnold Dips with Weight On The Legs] – 40.0 kg (3×8-12)

Abdomen
Crunches (80)

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

Biceps
Stationary – Dumbbells [Curls] – 12.5 kg (2×10), 15.0 kg (1×10) and 17.5 kg (1×6-8)
Stationary – Dumbbells [Hammer-Curls] – 12.5 kg (2×10), 15.0 kg (1×10) and 17.5 kg (1×6-8)
Stationary – Dumbbells [Rotated-Curls] – 12.5 kg (2×10), 15.0 kg (1×10) and 17.5 kg (1×6-8)

Legs
Sitting – Legs Extensions – 100.0 kg (3×10) and 110.0 kg (1×6)
Sitting – Legs Curls – 50.0 kg (3×10)
Sitting – Calf Machine – 90.0 kg (3×15)
optional
Sitting – Legs Press – 200.0 kg (3×8-10)

Abdomen
Crunches (80)

FRIDAY
Stamina
Treadmill – Jogging – 25-30 min

One exercise for Chest + Triceps and Back + Biceps

Leave a comment

Diese Website verwendet Akismet, um Spam zu reduzieren. Erfahre mehr darüber, wie deine Kommentardaten verarbeitet werden.