Prep for fall season 2012

[Daniel Minarsky]

Back, biceps and little quad pump. 30 minutes cardio post workout
Wide grip chins

5xmax
One arm dumbell row 3x10-12

Dumbell pullover across the bench 3x6-8
superseted with
Standing (20 degree angle bent forward) dumbell row/shrug 3x10

Triset 3x10-12 each exercise
Wide grip pulldown
Machine paralel grip row
Seated close grip low pulley row

Incline seated dumbell bicep curls 4x6-10
Standing alternate hammer curls 2x18 (double drop sets)

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

Straight bar preacher curls 3x10

Leg extensions 10x20

[Daniel Minarsky]

Shoulders, traps, abs and little bit of a chest pump

Seated shoulder press 4x6-10

Standing side laterals 3x10
superseted with
Smith machine behind the neck press 3x8-10

Delt dec 3x12
superseted with
EZ bar close grip upright rows above the head 3x10

Hang clean 3x8
superseted with
Wide grip barbell upright row to the chest 3x8

Close grip barbell shrugs 5x10-12 + 1x30 pump set

Lying crunches 4x15

Smith machine Gironda flat neck press 4x15
Cable crossovers 4x15

[Daniel Minarsky]

Light back and arms. 30 minutes cardio post workout.

Wide grip pullups 5xmax
Underhand grip pullups 5xmax
Seated chest supported machine rows 5x10
One arm low pulley cable row 3x10

Tricep pushdown 6x15-20
superseted with
Rope hammer curls 6x10-15

Incline bench chest supported dumbell kick backs 3x12
superseted with
Incline bench dumbell spider curls 3x10

Standing EZ bar behind the head french press 4x12
superseted with
Standing EZ bar close grip press 4x6-12
superseted with
EZ bar preacher curls 4x12

[Daniel Minarsky]

Heavy legs and lower back and abs.

Squat 5x5
Deadlift 5x5
45 degree legpress 4x12
Lying leg curls 3x10
Leg extensions 3x20

Seated calve raises 5x15

Incline crunches 5x15

[Daniel Minarsky]

Upper body superset training.

Dips 8x10
superseted with
Pull ups 4xmax wide grip, 4xmax underhand grip

Incline dumbell press 3x10
superseted with
Incline bench chest supported dumbell rows 3x10

Cable crossovers 3x15
superseted with
Wide grip pull downs behind the neck 3x10

Triceps pushdown 4x15
superseted with
Cable preacher curls with straight adapter 4x10-15

Howorth side laterals 4x15 (5 reps from waist to shoulder level, 5 reps from shoulder level to above the head, 5 reps from the waist above the head)

[Daniel Minarsky]

Off day today.

[Daniel Minarsky]

Chest, triceps, little bit of shoulders and abs. 30 minutes cardio post workout.

Smith incline press 5x5 last set drop set (3 drops)
Decline dumbell press 3x12

Incline dumbell flies 3x12
superseted with
Flat dumbel flies 3x8
superseted with
Flat dumbell press 3x8

Cable crossovers 3x15

Flat bench EZ bar skull crushers 5x7-12
superseted with
Flat bench EZ bar close grip press 5x7-12

Tricep pushdown 3x12

Seated EZ bar french press 3x12
superseted with
Seated EZ bar close grip press 3x6-10

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

Lying crunches 4x15

[LANCE ADAM]

great log man!

[Daniel Minarsky]

great log man!

Thanks a lot man! Good luck with your transformation!

[Daniel Minarsky]

Back, biceps and little bit of leg pump. 30 minutes cardio post workout.

Wide grip pull ups 5xmax
One arm dumbell rows 5x10

Triset
Wide grip behind the neck pull down 3x10
Seated underhand grip cable row 3x10
Seated wide grip cable row 3x10

Undergrip chins 1xmax

Incline bench seated dumbell curls 5x8-12 last set drop set
Standing alternate hammer curls 3x12
Cable straight adapter preacher curls 3x10-12 last set drop set

Leg extensions 10x20

Leg curls 3x20

[Daniel Minarsky]

Shoulders, traps and little bit of chest pump

Smith shoulder press 4x6-10

Seated side laterals 3x10
superseted with
Seated Arnold press 3x6-10

Incline bench chest supported rear laterals 3x10
superseted with
Incline bench chest supported dumbell front raises 3x10

EZ bar close grip upright rows 3x10

Close grip barbell shrugs 5x12
superseted with
Standing side laterals 5x12

Low incline smith Gironda neck press 5x15
Cable crossover 3x20

[Daniel Minarsky]

Little back, arms and abs. 30 minutes post workout

Wide grip pull ups 4xmax
Underhand grip pull ups 4xmax

Wide grip pulldown 3x15
superseted with
Standing upper cable pullover

EZ bar close grip pullover and press 4x10-15
superseted with
Seated dumbell curls 4x12

Seated EZ bar tricep extension 3x12
superseted with
Seated EZ bar close grip press 3x6
superseted with
Standing alternate hammer curls 3x10

Tricep pushdown 3x12 last set drop set
superseted with
Cable straight adapter preacher curls 3x12 last set drop set

Incline crunches 4x15

[Daniel Minarsky]

Heavy legs and lower back, abs.

Squat 5x5
Deadlift 5x5
45 degree legpress 4x15
45 degree legpress calve raises
Lying leg curls 4x8-10 last set drop set
Leg extensions 3x12 + 1x100 pump set
Lying crunches 3x20

[Daniel Minarsky]

Upper body circuit training and some cable action at the end. Just having some fun with different type of workouts. 90 minutes of empty stomach cardio. 40 minutes of cardio post workout

Circuit 1 - 5 rotations of 15 reps of each
Flat dumbell press
Flat bench dumbell pullover
Seated side laterals
Seated bent over dumbell kick backs
Seated dumbell bicep curls
Lying leg and hip raises

Circuit 2 - 5 rotations of the following
Incline chest flies - 15 reps
Incline bench chest supported dumbell rows - 15 reps
Seated dumbell shoulder press - 15 reps
Standing EZ bar upright rows - 10 reps
Seated EZ bar tricep extensions - 15 reps
Standing EZ bar bicep 21's
Lying crunches - 15 reps

Cable crossovers for chest 3x12
superseted with
Cable crossover double bicep curls 3x10

[Daniel Minarsky]

NO gym. Just 120 minutes cardio on empty stomach.