Friday, 18 February 2011

Today was hard basketball game, so I was hit and damaged my arm, so no more gym for some time, but I wan't to share my program, so maybe for someone it will be helpful:

Day 1: Chest + Back
1) Bench Press 5 by 8-12
2) Sitting bench press from the collarbone 5 by 8-10
3) The layout Dumbbell 5 by 12
4) Pull the dumbbell with one hand 5 by 10-12
5) Pull in the slope 3 by 12
6) Deadlift 5 by 8
7) Forearms 5 by 20
8) Chest Press 3 to a maximum and + 35 kg load.
9) Dips 3 by 15

Day 2: Legs + Shoulders
1) Squats 5 by 10-12
2) Leg press 3 by 12-15
3) Bench barbell from the chest while standing 5 by 8-10
4) Dumbbell Bench sitting 5 by 12
5) Lifts dumbbells in different directions 3 by 12
6) Forearm 5 by 20
7) Chest Press 3 to a maximum and + 35 kg load.
8) Dips 3 by 15

Day 3: Hands
1) Biceps Standing barbell 5 by 10-12
2) Bicep curls 5 by 12
3) Hammer 5 by 12
4) The French press 5 by 10-12
5) Extension of a head 5 by 10-12
6) Forearm 5 by 20
7) Chest Press 3 to a maximum and + 35 kg load. 
8) Dips 3 by 15

8 comments:

  1. seems a bit intense.. how long have you been working out?

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  2. wow thats sa good workout.. good luck

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  3. I've been trying to work out lately, I think I'll try some form of this. Gotta get that natural energy going.

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  4. I read this post while eating a meatball sub. I feel like such a fatty now.

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  5. nice blog! i think you might like some of my wallpapers. following ;)

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  6. many peeps must be mirin your figure after that <@:)

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  7. nice work out program. Ill follow you hopefully youll post some more stuff i can fit into my routine. Followed!

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