Pantadeas - Hst
- Thread starter Pantadeas
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Pantadeas
Member
Wed 11.1.2016
Squat - 8x4@75kg
Incline dumbells - 6x6@2x14kg
Parallel Grip Chin Ups 4x8@BW-50kg
Shrugs - 2x8@2x18kg
Seated cable rows - 2x8@15kg
Calves - 2x8@45kg
I had only 60s rest and i think it was optimal because intensity was quite low. When i will use more weight i will do definitely longer rest periods.
Fun workout overall i am looking forward weeks 6-8 it will be brutal.
Squat - 8x4@75kg
Incline dumbells - 6x6@2x14kg
Parallel Grip Chin Ups 4x8@BW-50kg
Shrugs - 2x8@2x18kg
Seated cable rows - 2x8@15kg
Calves - 2x8@45kg
I had only 60s rest and i think it was optimal because intensity was quite low. When i will use more weight i will do definitely longer rest periods.
Fun workout overall i am looking forward weeks 6-8 it will be brutal.
Last edited:
Pantadeas
Member
Mon 16.1.2017
Bench Press - 8x4@55kg
BB Rows - 6x6@35kg
Legpress - 4x8@90kg
Hang Pulls - 2x8@2,5kg
Seated reverse on peck deck - 2x8@24
Seated calves - 2x8@25kg
Everyone here are ill. Hope i will be fine i have final exams for ma master degree next week... But can't miss the workout tho
Bench Press - 8x4@55kg
BB Rows - 6x6@35kg
Legpress - 4x8@90kg
Hang Pulls - 2x8@2,5kg
Seated reverse on peck deck - 2x8@24
Seated calves - 2x8@25kg
Everyone here are ill. Hope i will be fine i have final exams for ma master degree next week... But can't miss the workout tho
Pantadeas
Member
Fri 20.1.2017
Deadlift - 8x4@90kg
Front Squat - 6x6@45kg
OHP - 4x8@25kg
Shrugs - 2x8@20kg
Seated cable rows - 2x8@20kg
Abs - 2x12@5kg
Mon 23.1.2017
Bench Press - 8x4@60kg
BB Rows - 6x6@37,5kg
Legpress - 4x8@95kg
Narrow grip press - 2x8@30kg
Biceps dummbell curls - 2x8@2x8kg
Calves - 2x8@50kg
Deadlift - 8x4@90kg
Front Squat - 6x6@45kg
OHP - 4x8@25kg
Shrugs - 2x8@20kg
Seated cable rows - 2x8@20kg
Abs - 2x12@5kg
Mon 23.1.2017
Bench Press - 8x4@60kg
BB Rows - 6x6@37,5kg
Legpress - 4x8@95kg
Narrow grip press - 2x8@30kg
Biceps dummbell curls - 2x8@2x8kg
Calves - 2x8@50kg
Pantadeas
Member
Actually i took one program which is written by quite respected person here in Czech Republic (executive chariman of national bodybuilding union). I see your point tho. If you will look at link on page two, there is whole program written. For presentation i will write here core of it here - 3 exercises for each specific day, which are always the same.
Monday
Bench Press - 8x4
BB Rows - 6x6
Legpress - 4x8
Wednesday
Squat - 8x4
Incline dumbells - 6x6
Parallel Grip Chin Ups - 4x8
Friday
Deadlift - 8x4
Front Squat - 6x6
OHP - 4x8
There are also some other exercises every workout, but not that important. I think the point of the man who wrote it was have each day one big lift -BP, Squat, Deadlift.
Monday
Bench Press - 8x4
BB Rows - 6x6
Legpress - 4x8
Wednesday
Squat - 8x4
Incline dumbells - 6x6
Parallel Grip Chin Ups - 4x8
Friday
Deadlift - 8x4
Front Squat - 6x6
OHP - 4x8
There are also some other exercises every workout, but not that important. I think the point of the man who wrote it was have each day one big lift -BP, Squat, Deadlift.