Deniss Sport Life

Archive for juillet 7th, 2009

DAY 50 BACK // HAMSTRING // ABS || DAY 3 CUTTING CYCLE

by admin on juil.07, 2009, under Workouts

Not bad feeling after the first one, follow feeling to make the rest of workouts.

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**Back**Back 1
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- press - ups: 4 sets, maximum reps
biset
- rowing, z-barbell: 20//15//12//10//8
- pull downs, close grip: 12//10//8//8//8

- rowing 1 arm: 12//10//10//10
- roman chair: 12//12//12

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**Hamstring**Hamstring 1
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- dumbbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8

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**Abs**Abs 2
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- crunches: 25//20//20//20
- leg raises on inclined bench: 25//20//15//15//15
- cable crunches: 25//20//20//20

Not bad and efficient, even without cardio.

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DAY 49 CHEST // BICEPS // ABS || DAY 2 CUTTING CYCLE

by admin on juil.07, 2009, under Workouts

The first week I’m testing some exercises and combinations, to choose the best and the more efficient one. In one week I’ll start the double split, twice a day.

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**Chest**Chest1
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- barbell bench press: 12//10//8//6//6

biset
- barbell incline bench press: 12//10//8//8
- dumbbell incline bench press: 10//18//6//6

- cable cross over: 12//10//10//10

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**Biceps**Biceps1
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- curl 21: 7+7+7//7+7+7+7//7+7+7//7+7+7

biset
- dumbbell curl: 12//10//8//8
- low pulley curl: 12//10//10//10

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**Abs**Abs1
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- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25

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