Reply With QuoteSaturday 6Nov2010
Pull Workout
WG Pullups [3 sets x (12) reps (BW)]
One hand DB Rows [3 sets x 12 reps x (30,30,32 KG DB)
Lever CG Rows [3 sets x (12 reps) x 70,75,75 kg]
Smith Bentover Rows [3 sets x (50,60,70 kg added to smith bar)]
Cardio
Intense Kickboxing x 1 Hour
Went to gym an kickboxing training using the Bicycle (Around 10 KM)
Beast Mode Initialized
Results 31 to 37 of 37
Thread: Beast Mode Initialized
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11-05-2010, 06:02 PM #31Senior Member ELITE MEMBER
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Leg day added once every two weeks
Legs
Squats
Deadlifts
Legpress
Good Mornings
Calves
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11-06-2010, 04:47 PM #32Senior Member ELITE MEMBER
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11-08-2010, 02:13 AM #33Senior Member ELITE MEMBER
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Weight Training Plan update
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11-08-2010, 02:20 AM #34Senior Member ELITE MEMBER
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Training Routine (Weight Lifting):
Push/Pull/Push/Pull
PushA
Inc. BB Chest Press
Flat BB Chest Press
Weighted Dips
Machine Flies
Shoulder Machine Press
Lateral Side Raises
Squats
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PullA
Weighted WG Pullups
Weighted CG Pull ups
One hand DB Rows
WG rows
DB/BB Shrugs
SLDL/REGDL
--------------
PushB
Shoulder BB Press
Inc. BB Chest Press
Weighted Dips
Flat DB Chest Press
DB Flyes
Lateral Side Raises
Squats
---------
PullB
One hand DB Rows
WG rows
BW WG Pullups
BW CG Pull ups
WG rows
DB/BB Shrugs
SLDL/REGDL
-----------------Last edited by assassin; 11-08-2010 at 02:29 AM.
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11-08-2010, 02:25 AM #35Senior Member ELITE MEMBER
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Volume =
Push A Pull A Strength Low reps 4-7
Push B Pull B Power medium reps 8-12
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11-15-2010, 10:28 AM #36Senior Member ELITE MEMBER
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Friday 12NOV2010
Push Workout
Flat BB Press [5 Sets x (10-8-6-8- Reps) (105-115-115-95 kg)
Inc. db Bench Press [3 Sets x (10 Reps) (85 kg)
Weighted Dips [5 Sets x (8 Reps) (BW + 30 KG)
Machine Shoulder Press [3 Sets]
DB Lateral Raisses [2 sets x 12 reps x 12 kg each DB]
Front raises with 20 kg plate x 2 sets x 10 REPS
Squats [4 Sets x (12 reps) (85-95-105-115 kg)]
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11-15-2010, 10:35 AM #37Senior Member ELITE MEMBER
- Join Date
- Apr 2006
- Gender
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- egypt/cairo
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- 2,355
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- 2796119
Sunday 12NOV2010
Pull Workout
WG Pullups [4 sets x (10 reps) x (BW +15 kg)]
CG Pullups [3 sets x (8-10 reps) x (Bw + 10,5,0)]
Lever WG Rows [3 sets x (12 reps) x (60,70,70 kg)]
Smith Bentover Rows [3 sets x 12 reps (50,60,70 kg added to smith bar)]
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