Sunday, January 17, 2016

Training #0004 - Week 03 Day 01


  1. Warm up:
    1. Stretching
    2. Moving
  2. Bench press:
    1. Set 1 - 95   lbs x 15 rep 
    2. Set 2 - 145 lbs x 10 rep
    3. Set 3 - 200 lbs x 6   rep
    4. Set 4 - 195 lbs x 6  rep
    5. Set 5 - 145 lbs x 10 rep
    6. Set 6 - 95   lbs x 12 rep
  3. Squats:
    1. Set 1, 2, 3 - 95 lbs x 10 rep
  4. Horizontal bar:
    1. Set 1 - 10 rep
    2. Set 2 - 8   rep
  5. Back - cable pulls:
    1. Set 1, 2, 4 - 100 lbs x 10 rep
  6. Calf raise:
    1. Set 1, 2, 3 - 15 rep
  7. Dumbbell shoulder fly:
    1. Set 1, 2, 3 - 8kg each x 12 rep
  8. Triceps rope:
    1. Set 1, 2, 3 - 120lbs each x 12 rep
  9. Dumbbell Biceps sitting:
    1. Set 1, 2, 3 - 8kg each x 12 rep
  10. ABS - Bench Machine:
    1. Set 1, 2, 3 - 30 rep
  11. ABS - Plank:
    1. Set 1, 2, - 30 sec hold
Stretching - in sauna - 7 min.



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