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  1. #31
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Off day today, just 60+60 minutes cardio. Empty stomach and before bed.

  2. #32
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Feb 2009
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    Chest, shoulders, triceps and abs. 30 minuted cardio before bed

    Smith flat Gironda neck press 5x6-10 last 2 sets drop sets
    Decline dumbell press 3x8-10

    Pec-dec 3x12
    superseted with
    Incline barbell press 3x8 last set drop set

    High cable crossovers 3x12

    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 last set drop set

    Smith machine close grip press 4x10
    Bent over overhead cable extensions 3x12
    Rope tricep push downs 3x10

    Weighted standing cable crunches 3x10
    superseted with
    Weighted standing cable side crunches 3x10 each side

  3. #33
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Feb 2009
    Posts
    827
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    72407

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    Back, traps, biceps. 30 minutes cardio before bed.

    Wide grip weighted chins 2x6,5
    Wide grip chins 2xmax
    One arm dumbell row 3x10

    Underhand grip pull downs 3x8-10
    superseted with
    close grip seated cable rows 3x10

    Standing (20 degree angle bent forward) dumbell row/shrug 3x10
    superseted with
    Standing dumbell shrugs 3x10

    Standing straight arm pull down 3x10

    Seated alternating dumbell curls 4x8-10
    Standing alternating hammer curls 2x18 (drop sets, 2 drops after 6 reps)
    Straight bar preacher curls 4x12

    Power cleans 5x10
    Close grip barbell rows 3x10

  4. #34
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Feb 2009
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    827
    Rep Power
    72407

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    Legs, abs. 30 minutes cardio before bed

    Leg extensions 8x15 last set drop set
    45 degree leg press 5x15
    45 degree leg press feet up and wide 5x10
    Lying leg curl 5x10 last set drop set
    Squats 5x10
    Leg extensions 1x100

    Legpress calve raises 5x15

    Incline sit ups 5x15

  5. #35
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Feb 2009
    Posts
    827
    Rep Power
    72407

    Default

    60 minutes empty stomach cardo, 60 minutes cardio before bed

  6. #36
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Feb 2009
    Posts
    827
    Rep Power
    72407

    Default

    Chest, triceps, abs. 30 minutes cardio before bed

    Incline dumbell press 5x4-10

    Pec-dec 3x8-10
    superseted with
    Smith flat Gironda neck press 3x8 last set drop set

    Decline dumbell flys 3x7-10
    superseted with
    Decline dumbell press 3x6

    EZ bar pullover and press across the bench 6x5-12

    One arm undergrip tricep pull downs 2x10
    superseted with
    One arm tricep push downs 2x10

    Both arms tricep push downs 2x10 last set drop set

    Incline crunches 4x10-15

  7. #37
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
    Join Date
    Feb 2009
    Posts
    827
    Rep Power
    72407

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    Back, biceps, cardio 30 minutes after workout

    Wide grip pull ups 2xmax
    Paralel grip pull ups 2xmax

    Chest supported dumbell rows 4x8-10
    superseted with
    Chest supported barbell rows to the chest 4x8-10

    Triset
    Wide grip pull downs 3x8-10
    Underhand grip pull downs 3x8
    Seated rope rows 3x10

    Triset 2
    Standing paralel grip high pulley rows 3x10
    Standing high pulley pullovers 3x10
    Standing paralel grip high pulley rows 3x10

    Seated alternating dumbell curls 3x8 last set drop set
    Standing alternating hammer curls 3x8 last set drop set
    Straight bar preacher curls 3x8-12

  8. #38
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
    Join Date
    Feb 2009
    Posts
    827
    Rep Power
    72407

    Default

    Shoulders, traps, abs, legs. 30 minutes cardio post workout and another 30 minutes before bed

    Standing side laterals 5x6-12
    superseted with
    Incline bench chest supported rear laterals 5x10

    Shoulder+trap rotation 4 sets of 10-12 each
    Standing dumbell shrugs
    EZ bar close grip upright rows above the head
    EZ bar wide grip rows to the chest
    Seated Arnold dumbell press

    One arm cable behind the back side laterals 3x10

    Power clean 3x10
    Close grip barbell shrugs 3x10

    Lying leg curls 5x6-10
    45 degree legpress 5x12
    Leg extensions 4x6-12 last set drop set
    45 degree legpress calve raises 5x12

    Lying crunches 4x15

  9. #39
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    60 minutes empty stomach cardio + 60 minutes cardio before bed. More cardio during the day if I feel like it.

  10. #40
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Posts
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    Default

    Chest, triceps, abs, shoulders. 30 minutes cardio post workout. 30 minutes cardio before bed

    Flat dumbell press 4x6-10
    Incline dumbell press 3x10

    Flat dumbell flys 3x10
    superseted with
    Flat Smith Gironda neck press 3x10

    Pec-dec 3x8-12
    Cable crossovers 3x12

    EZ bar french press 3x6-10
    superseted with
    EZ bar close grip press 3x8-10

    Upper pulley bent over overhead tricep extension 3x12

    Tricep push downs 3x10

    Standing weighted cable crunches 4x10-12

    Standing side laterals 8x10

  11. #41
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
    Join Date
    Feb 2009
    Posts
    827
    Rep Power
    72407

    Default

    Back and biceps. 30 minutes cardio post workout and 30 minutes cardio before bed.

    Wide grip chins 2xmax
    One arm dumbell rows 3x10

    Shoulder width pull downs 3x10-12
    superseted with
    Close grip seated rows 3x10

    Standing (20 degree angle bent forward) dumbell row/shrug 3x10
    superseted with
    Dumbell pullovers 3x12

    Paralel grip chins 1xmax

    Seated alternate dumbell curls 3x8
    Standing alternate hammer curls 2x16 (double drop sets)

    EZ bar overhand grip curls 3x10
    superseted with
    EZ bar close grip curls 3x10

    Straight bar preacher curls 3x10

  12. #42
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
    Join Date
    Feb 2009
    Posts
    827
    Rep Power
    72407

    Default

    Shoulders, traps, little bit of chest and triceps, abs. 30 minutes cardio post workout and another 30 minutes before bed

    Seated dumbell press 4x6-10

    Standing side laterals 3x10
    superseted with
    Standing alternate front raises undergrip 3x10

    Delt dec 3x12
    superseted with
    EZ bar close grip upright rows above the head 3x12

    Wide grip upright rows to the chest 3x10
    Close grip barbell shrugs 5x10-12
    One arm cable side laterals 2x10

    Smith Incline press 3x15
    Cable crossover 3x15

    One arm tricep pushdown 3x12

    Incline crunches 4x20

  13. #43
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Posts
    827
    Rep Power
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    Default

    Legs, little bit of back and biceps. 30 minutes cardio post workout and another 30 before bed

    Squat 7x2-8
    Deadlift 5x1-6
    Legpress 4x15-20
    Adductor machine 3x10-12
    Lying leg curls 3x10
    Leg extension 3x10 and 1x100
    Seated calve raises 5x15

    High pulley seated close grip rows 5x10

    One arm cable curls 3x10

  14. #44
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
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    Posts
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    Default

    60 minutes cardio on empty stomach

  15. #45
    RX MUSCLE'S EURO CORRESPONDENT Daniel Minarsky's Avatar
    Join Date
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    Posts
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    Chest, triceps, abs and little bit of shoulders. 30 minutes cardio post workout

    Smith incline press 5x6-8 last set drop set (3 drops)

    Flat dumbell flies 3x10
    superseted with
    Flat dumbell press 3x6

    Flat barbell bench press 3x10
    superseted with
    Cable crossover 3x12

    EZ bar close grip press 4x8-12

    High pully bent over overhead tricep press 3x12
    superseted with
    Tricep push down 3x10

    One arm tricep pushdown 2x12 last set drop set

    Incline crunches 4x15

    Howorth side laterals 5x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from waist all the way above the head)

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