» BamBam8681's Workouts (Go to post) | 04-01-2016 @ 17:44 | ||
Chest 5/3/1 Bench press 70,100,110 Incline press 70,90,100 crossover 21,28,31.5 Chest press machine 63,77,91 Db pullover 22.5,22.5,22.5 Suspended pushup 3x10 Bodyweight in kg 170kg | |||
» BamBam8681's Workouts (Go to post) | 22-12-2015 @ 14:49 | ||
Delts, traps, arms 3x8 Db press 30,35,37.5(7) Side lat 10,10,10 Front raise rope 12.5,15,17.5 Shoulder machine 63, 63, 63 Single arm shoulder press machine 21, 25, 25 | |||
» BamBam8681's Workouts (Go to post) | 21-12-2015 @ 12:45 | ||
Post Edited: 21.12.2015 @ 12:48 PM by BamBam8681 Arms and traps 3x8Rope pulldown 28,28,31.5 Rope hammer curl 35,38.5,42 tricep extension 7.5,10,12.5 Spider curl 30,30,30 One arm tricep extension 10,12.5,15 Cross bicep curl 15,17.5,21 Behind neck tricep extension ss 20,25,30 Ez bar curl 20,25,30 Shrugs 4x12 146,146,146,146 | |||
» BamBam8681's Workouts (Go to post) | 17-12-2015 @ 11:07 | ||
Delts, traps, arms 12,10,8 Db press 25,25,32.5 Side lat 12.5,15,17.5 Front raise rope 12.5,12.5,17.5 Shoulder machine 56,56,63 Single arm shoulder press machine 7,14,21 Cable facepull 17.5,21,28 Wide grip barbell upright row 40,40,40 Trap Bar shrugs 4x12 116,116,116,116 | |||
» BamBam8681's Workouts (Go to post) | 17-12-2015 @ 11:07 | ||
Back, legs, arms & traps Trap bar Rack pull 12,10,8 90, 130, 170 Seated row 91,91,91 Lat pulldown supaset 54,61,68 Lat pulldown behind head 26,26,26 Close grip row supaset wide grip row 31.5,31.5,31.5 Leg press wide 5x8 553, 583,583,583,583 Leg extension 12,12,10,10,10,22 63,63,28,21,21,14 Shrugs 6x12 90,90,90,90 | |||
» BamBam8681's Workouts (Go to post) | 14-12-2015 @ 17:36 | ||
Bench press 12,10,8 80,90,95 Incline press 60,80,80 crossover 17.5,21,24.5 Chest press 46,49,56 Low curl cable rope ss 24.5,31.5,35 Rope pulldown 24.5,31.5,35 Shrugs 4x12 100,100,100,100 | |||
» BamBam8681's Workouts (Go to post) | 14-12-2015 @ 17:35 | ||
Legs, chest, bicep, tricep and traps 12,10,8 unless otherwise stated Leg extensions 63,63,63 Leg press 5x12,5x10 Wide top x 5 443,454,454,454,503 Wide bottom x5 553,553,553,573,573 Leg curl 49,56,63 Leg press calf raise amap 91(40), 91(38),91(35) Leg extensions 63,70,77 | |||
» BamBam8681's Workouts (Go to post) | 10-12-2015 @ 10:13 | ||
Back, arms and abs 3x8 Trap bar Rack pull 100,130,140 Seated row 91,91,91 Lat pulldown supaset 63,70,77 Lat pulldown behind head 56,56,63 Close grip pulldown 54,61,68 Close grip row supaset wide grip row 21,28,38.5 Hammer curl 17.5,22.5,25 Pushdown 38.5,42,45.5 | |||
» BamBam8681's Workouts (Go to post) | 09-12-2015 @ 14:53 | ||
Arms and abs 3x8 Rope pulldown superset 28,35,35 Rope hammer curl 28,35,35 tricep extension superset 15,15,17.5 Bicep db curl 15,15,17.5 One arm tricep extension superset 15,15,15 Cross bicep curl 15,15,17.5 Behind neck tricep extension supaset 30,30,30 Preacher curl 30,30,30 Side lat raise 15,15,15 | |||
» BamBam8681's Workouts (Go to post) | 08-12-2015 @ 17:26 | ||
Post Edited: 08.12.2015 @ 17:27 PM by BamBam8681 Chest, arms side lat and abs 3x8Bench press 90,100,100 Incline press 50, 70,70 crossover 21,21,24.5 Chest press 63,70,77 Side lat raise 15,15,17.5 Preacher curl cable 17.5,21,24.5 Rope pulldown 21,24.5,24.5 Crunches ss 3 x15 Med ball drop 3x7 Human punch bag for 3 50 body shots 50 oblique shots 2 body shots hard 2 oblique shots hard | |||
» BamBam8681's Workouts (Go to post) | 07-12-2015 @ 22:10 | ||
Delts, traps, arms and abs 3x8 Db press 32.5,27.5,27.5 Side lat with hold 12.5, 15, 15 Front raise rope 15,17.5,21 Shoulder machine 70,63,63 Suitcase carry 37.5,37.5,37.5 Barbell shrugs 200(4),160(6),160(80) Ez barbell curl 40,50,50 Bar pulldown 38.5,42,45.5 Crunches 15 x bodyw8 ss Medicine ball drop x 5@9kg Db side crunches 20,37.5,37.5 Human punch bag 2x50 punches 2 hard punches | |||
» BamBam8681's Workouts (Go to post) | 02-12-2015 @ 20:04 | ||
Back and arms Seated row machine 91,91,91 Lat pulldown 68,82,82 Close grip pulldown 54,61,61 Vbar pulldown 31.5, 45.5,45.5 Rope pulldown 21, 28,28 Pushdown 45.5,45.5,45.5 Cable preacher curl 15,21,21 One arm cable curl 10,10,12.5, lying db extension 17.5,21,24.5 | |||
» BamBam8681's Workouts (Go to post) | 28-11-2015 @ 16:31 | ||
Legs and abs Leg extensions 56, 77,91 Front squat 70,80,80 Leg press 358(12),409(13),498(10) single press 153,203,253 Leg curl 56,70,70 cross bench crunch 1x10 bodyw8 High cable crunch 1x10 24.5 Db side crunch 1x10 20 Plank long as poss in secs bodyw8 41secs Human punch bag 3x10 | |||
» BamBam8681's Workouts (Go to post) | 27-11-2015 @ 20:24 | ||
Shoulders Log press practice 5,3,1 50,50,60 Alt db press superset 22.5,25,25 Db press 22.5,25,25 Dbl arm bb press 55,65,75 Single arm bb press 55,65,70 Shoulder press machine front grip ss 49,63,84 Shoulder press single arm fg 14,28,35 Single arm cable front raise ss 7.5,10,12.5 Cable lat raise 7.5,10,12.5 Side lat raise 15,15,15 Shrugs bb 140(10),180(8),220(2) | |||
» BamBam8681's Workouts (Go to post) | 24-11-2015 @ 21:19 | ||
Back and Bicep workout Partial deadlift 5,3,1 120,120,120 Seated row machine 91,91,91 Lat pulldown machine 77,91,91 Lat pulldown 68,75,82 Str8 arm pulldown 24.5,35,42 Close grip pulldown 82,89,89 Rope row 21,31.5,38.5 Ezbar curl 40,50,50 Wide grip bb curl 60,70,70 Hammer curl rope 38.5,42,45.5 Cable curl 42,42,48 High cable curl 12.5,17.5,21 Reverse curl 30,30,30 Db hammer curl 27.5,30,35 Alt db curl 17.5,22.5,25 Wrist curl both ways 20 reps 25,25 10,12.5 |