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  1. #16
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Cardio time today. 60 minutes on empty stomach in the morning and 60 minutes before bed.

  2. #17
    OLYMPIAN Bronwyn's Avatar
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    Quote Originally Posted by Daniel Minarsky View Post
    Cardio time today. 60 minutes on empty stomach in the morning and 60 minutes before bed.
    Hope you will take some rest too
    ProNutriFit.com - personal online training and nutrition

  3. #18
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Quote Originally Posted by Bronwyn View Post
    Hope you will take some rest too
    Maybe just a bit.

  4. #19
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Chest, triceps and abs. 30 minutes cardio before bed will follow

    Flat dumbell press 7x6-10 last 3 sets supersetted with...
    Flat dumbell flys 3x8

    Pec-dec 4x8 last set drop set
    superseted with
    Smith incline press 4x8 last set drop set

    Upper cable crossovers 4x12-15

    EZ bar pullover and press 5x6-12

    Undergrip pull down 4x10 last set drop set
    superseted with
    Tricep push down 4x8 last set drop set

    One arm tricep push down 2x12 both drop sets

    Standing weighted cable crunches 5x10-12

  5. #20
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Back and biceps. 30 minutes cardio before bed

    Wide grip chins 3xmax

    Dumbell pullovers across the bench 4x12
    superseted with
    close grip seated cable rows 4x12 last set drop set

    Incline bench chest supported dumbell rows both arms 4x10
    superseted with
    Incline bench chest supported barbell rows to the chest 4x8-10 last set drop set

    Paralel grip chins 1xmax + 3 negatives

    EZ bar preacher curls 4x7-12
    EZ bar 21's 3 sets
    Standing alternate hammer curls 3x15 drop sets (5 reps, 5 reps, 5 reps)
    One arm concentration curls 2x10

  6. #21
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Shoulders, traps, legs, abs. 30 minutes cardio before bed...

    Seated dumbell presses 4x5-12 last set drop set

    Standing side laterals 3x15 (double drop sets after 5 reps)
    superseted with
    Standing alternating front raises palms up 3x10

    Triset
    Dumbell shrugs 3x12
    EZ bar close grip upright rows above the head 3x10
    EZ bar wide grip upright rows to the chest 3x10

    Reverse pec-dec 4x12 last set drop set (4 drops)

    Leg extension 10x20
    Leg curls 5x12
    Seated calve raises 5x10-12

    Weighted incline crunches 5x10 last set drop set (2 drops)
    Lying leg and hip raises 3x10

  7. #22
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Off day today...

  8. #23
    PENCILNECK
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    Default you are right

    Oh, that's Great Sir !!

  9. #24
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Chest, shoulders, triceps and abs. 30 minuted cardio before bed

    Smith flat Gironda neck press 5x6-12 last set drop set

    Triset
    Pec-dec 3x8-10
    Incline dumbell press 3x8-10
    Incline dumbell fly 3x10

    Decline dumbell press 3x12
    superseted with
    High cable crossovers 3x10

    Shoulder giant rotation - 4 rotations
    Seated dumbell side laterals 4x12-15
    Seated bent over dumbell side laterals 4x12
    Seated dumbell front raises 4x10
    Seated dumbell press 4x6-10

    EZ bar close grip press 5x6-12
    EZ bar skull crushers 3x10-12

    High pully overhead tricep press 3x12
    superseted with
    Tricep push down 3x10 last set drop set

    Weighted standing cable crunches 5x12
    Incline crunches 3x20

  10. #25
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Back and biceps. 30 minutes cardio before bed will follow

    Wide grip chins 3xmax

    Back compound triset (3 exercises back to back without any rest holding on to the same bar)
    Bent over barbell rows 5x5-12
    Partial deadlift 5x5-12
    Barbell shrugs 5x5-12 last set drop set (5 drops)

    Second triset
    Close paralel grip pull downs 3x8-10 last set drop set
    Seated close grip row 3x8-10 last set drop set
    Standing EZ bar close grip upright rows above the head 3x10

    Incline chest supported dumbell shrugs 3x10
    superseted with
    Incline chest supported dumbell rows 3x10

    Paralel grip chins 1xmax + 3 negatives

    EZ bar close grip preacher curls 5x7-12
    Standing alternate hammer curls 2 giant sets of 5 actual sets up and down the rack back to back
    One arm cable curls 2x10

  11. #26
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Legs and abs. 30 minutes cardio before bed

    45 degree legpress 8x15
    45 degree legpress feet high on platform 4x15
    45 degree legpress 1x100 burnout set
    Leg extension 5x12 last set drop set
    Leg extension 1x100 burnout set
    Leg curls 5x10 last set drop set
    Adductor machine 3x12
    45 degree legpress calve raises 5x15

    Incline crunches 4x15-20

  12. #27
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    60 minutes empty stomach cardio and 60 minutes cardio before bed today.

  13. #28
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Chest, triceps, abs. 30 minutes cardio before bed.

    Flat dumbell press 4x6-10
    Incline smith press 4x6 last set drop set

    Decline dumbell fly 3x12
    superseted with
    Decline pullovers 3x10

    Incline dumbell fly 3x12-15
    superseted with
    Pec-dec 3x8-10

    Tricep push down 4x6-10 last set drop set

    Incline EZ bar tricep extension 3x12
    superseted with
    Incliine EZ bar close grip press 3x10-12

    One arm underhand across the body tricep pull down 2x10

    Standing weighted cable crunches 3x15
    Lying leg and hip raises 3x12-15

  14. #29
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Back and biceps. 30 minutes cardio before bed will follow.

    Wide grip weighted pull ups 2x5
    Wide grip pull ups 2xmax

    Close grip pull downs 3x8-10 last set drop set
    superseted with
    Paralel grip seated cable row 3x10 last set drop set

    One arm dumbell row 3x8-10

    Incline bench chest supported dumbell row 3x10
    superseted with
    Dumbell pullovers across the bench 3x8

    Undergrip chins 1xmax + 3 negatives

    EZ bar 21's 3 sets
    Straight bar preacher curls 3x10-12

    Standing alternate hammer curls 2x8-10
    superseted with
    Standing dumbell curls 2x6

  15. #30
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Shoulders, traps, legs, abs. 30 minutes cardio before bed.

    Seated dumbell shoulder press 4x6-10

    Standing side laterals 3x15 (double drop sets after 5 reps)
    superseted with
    Standing alternating front raises palms up 3x10

    Triset
    Dumbell shrugs 3x12
    EZ bar close grip upright rows above the head 3x10
    EZ bar wide grip upright rows to the chest 3x10

    Reverse pec-dec 4x12 last set drop set

    Power cleans 5x10

    Squats 5x15
    Leg extensions 5x10 last set drop set

    Seated calve raises 5x15

    Lying crunches 4x15

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