Deniss Sport Life

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

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**Calves**
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- calves on 45° press: 20//15//15//15
- standing calves: 30//25//20//15//15//15//15
- seated calves: 25//20//15//15//15

__________________
He’s training twice harder at the same time

Just received the competition flyer….too much pressure and more motivation than ever. So many great people as guests….only two months to go, keep going, light weight.

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He’s training twice harder at the same time

I’m off for the weekend, in a beautiful region in France, near the sea, the weather is fine, the hotel luxurious, sauna, spa, swimming pool, sea side, what else?

Well, tomorrow I’m back in the gym, no way to pass thought. Motivation, concentration, never feel pain, light weight, baby

__________________
He’s training twice harder at the same time

I’m the baaaaaad boy, haha. I’ll buy that car once I’m IFBB World Champion. What a motivation huh?

__________________
He’s training twice harder at the same time

First workout - BICEPS
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**Biceps**
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- curl 21: 7+7+7//7+7+7+7//7+7+7//7+7+7

biset
- dumbbell curl on inclined bench: 15//12//12//12//12
- low pulley curl: 12//10//10//10//10

- low pulley concentrated 1 arm curl : 10//10//10//10

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Second workout: TRICEPS
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**Triceps**
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- lested dips: 15//12//10//10

biset
- dumbbell one arm extension, supination grip: 15//12//10//10//10
- pulley extension: 15//12//12//12//12

- extension pulley with rope: 15//15//15//15

Hard end of the week, articulations are hurting. Two days rest and little trip to the sea to boost myself for the next week. And the last one before my marriage…still on diet, no way to pass through

__________________
He’s training twice harder at the same time

First workout - CHEST
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**Chest**
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biset
- barbell incline bench press: 15//12//10//10//10
- dumbbell incline bench press: 15//12//10//10//10

biset
- dumbbell incline bench press: 12//10//8//8//8
- incline dumbbell flies: 12//10//8//8//8

digressive
- dumbbell bench press: 12//6//4 reps sets, 4 rotations

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Second workout: HAMSTRINGS and CALVES
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**Hamstrings**
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- barbell dead lift on the step: 20//15//12//10//10
- seated curl: 12//10//8//8

__________________
He’s training twice harder at the same time

To be continued, too much job, I’m marrying next week, so too much pressure, things to do, to think about, and all over diet, training and job. Hopefully it’s done next weekend.

First workout: SHOULDERS
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**Shoulders**
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- barbell shoulders press: 20//15//12//10//8//8
- dumbbell shoulders press: 15//12//10//10//10
biset
- frontal barbell raises: 15//12//12//12
- rear pulley raises: 15//12//12//12

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Second workout: LEGS
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**Legs**
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- leg extensions: 20//15//12//12//10
biset
- press 45°: 20//15//12//12//12
- dumbbell rear lunge: 20//20//20//20//20

- front squat: 10//10//10

__________________
He’s training twice harder at the same time

To be continued, too much job, I’m marrying next week, so too much pressure, things to do, to think about, and all over diet, training and job. Hopefully it’s done next weekend.

__________________
He’s training twice harder at the same time

First workout: HAMSTRINGS
*********************
**Hamstrings**
*********************
- dumbbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8

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Second workout: BACK
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**Back**
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- rowing barbell: 15//12//20//8//8
biset
- front push downs: 12//10//10//10
- horizontal rowing: 10//8//8//8

- butterfly with rope: 15//12//10//10

And back stretching using push downs and low pulley, static tension, heavy weighted.

__________________
He’s training twice harder at the same time

Workout: ARMS
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**Biceps**
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- curl dumbbell: 20//15//12//12//12//12

biset
- larry scott with ez barbell: 15//12//10//10//10
- low pulley curl with rope: 15//12//12//12//12

- hammer dumbbell concentrated curl: 15//12//12//12

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**Triceps**
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- lying extensions with barbell: 15//12//10//8//8
- dips: 15//12//12//12

biset
- pulley 1 arm supination extension: 20//15//15//15
- kick back dumbbell: 15//12//12//12

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**Abs**
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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

__________________
He’s training twice harder at the same time