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Background
I feel healthy.
onuraksu's Progress & Goals

onuraksu's Program
My Workout Program View My Full Workout Program
My Workout Program
Chest Sets Reps
Incline bench press 4 15,12,10,8 + 2 forced reps
Flat dumbell Flyes 3 15,12,10 + 5 partials
Weighted dips 3 12,10,8 + 4 negatives
Cable crossovers 3 20,15,12 + 20 sec. static hold
Abs
Hanging Leg Raises 3 15-20
Weighted chins 3 15-20
Day 2
Back
Machine Pullovers 3 15,12,10 + 2 forced reps
Lat Pulldowns 3 15,12,10 + 5 partials
Underhand Barbell Rows 3 12,10,8
Close Grip T-Bar Rows 3 12,10,8
Deadlifts 3 8,6,4
Day 3
Exercises Sets Reps
Arms
Dumbell Preacher Curls 3 15,12,10
Cable Triceps Pressdowns 4 15,12,10
Barbell Drag Curls 3 12,10,8 + 1 drop for 5 more reps
Overhead Dumbell Extensions 3 12,10,8 + 4 forced reps
Incline Hammer Curls 3 12,10,8 + 4 alternating reps
Incline E-Z Bar Extensions 3 12,10,8 + 4 partials
Barbell Wrist Curls 3 15 superset w/ reverse wrist curls
Day 4
Exercises Sets Reps
Legs
Leg Extensions 3 20,15,12
Barbell Squats 3 15,12,10,8
Leg Presses 3 15,12,10 + 4 partials w/ spotter
Walking Barbell Lunges 3 20 steps
Dumbell Stiff Leg Deadlifts 3 15,12,10 – ¾ bottom range of motion
Standing Leg Curls 3 12-15 + 4 peak contractions
Day 5
Exercises Sets Reps
Shoulders
Seated Side Laterals 3 15,12,10 + 1 drop for extra 5 reps
Front Barbell Presses 3 12,10,8
Cable Rear Delt Laterals 3 12-15 + 1 20 sec. static hold
Traps
Upright Barbell Rows 3 12,10,8 + 1 set shrugs for 15 reps
Calves
Standing Calf Raises 3 20,15,12 + 4 negatives
Seated Calf Raises 3 20,15,12
Abs
Lying Leg Raises 3 20
Bent Knee Crunches 3 20

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