kasha 
"Those pics are old."
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6 days/week, 2 x the following workouts:
(sorry if the names aren't right, we don't speak much english at the gym here so I don't know the correct names)
1) back/tri's
seated row narrow grip 3x20
seated row wide grip 3x20
(hardly) assisted pull-up 3x10
high pulley wide grip 3x20
high pulley narrow grip 3x20
tricep push-downs (overhand grip) (cable machine) 3x20
tricep push-downs (reverse grip) (cable machine) 3x20
tricep over-head extensions (cable machine) 3x20
(hardly) assisted dips 3x10
2) chest/bi's
guys pushups 3x10
incline bench press 3x20
peck deck 3x20
reverse angle flyes 3x20
(hardly) assisted dips 3x10
cable machine pull up overhand grip 3x20
cable machine pull up reverse grip 3x20
cable machine pull up (with rope) 3x20
3) legs/shoulders
extensions 3x20
leg curls 3x20
no-weight squats 3x10
adductor 3x20
abductor 3x20
shoulder press wide grip 3x20
side extensions 3x20
forward extensiosn 3x20
lifting barbell to my chin, elbows high narrow grip 3x20
cardio (everyday) consists of:
5 minutes warmup on stepper
20 minutes HIIT on bike
abs (everyday) consist of:
hanging leg raises 3x20
plank 3 x 15 seconds
I also do some stretching and half-assed yoga/pilates moves to relax my muscles, it's just so boring I can't be bothered. I really should stretch more though.
any corrections on exercise names appreciated, same with any advice. I'm learning new stuff everyday and enjoy hearing comments :-) |
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