Beast...6/39

Workout for today:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell romanian deadlift : 12x, 12x, 10x, 10x
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Medicine ball to toes: 15x, 15x, 15x (20s rest)
9. Reverse crunches: 20x, 20x, 20x (20s rest)
10. STRECHING!!!

Comment: Today i used hevier weights on 1st and 2nd exercise and for those two i also used rest-pauze. For bigger motivation i used song: Rob Bailey & The Hustle Standard - beast. I felt like it ;)

Post no.100...6/38

Workout for today:

1. Standing barbell shoulder press: 8x, 8x, 6x, 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. Standing calf raise: 20x, 20x, 20x (30s pauze)
9. STRECHING!!!

Comment: Use wooden board for calf raise to maxximum your muscle strech to the top.

Never allow...6/37

Workout for today:

1. Barbell bent-over row (with band): 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press (with band): 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze)
12. STRECHING!!!

Comment: For the abs part you can try diferent type of side plank, for the leg raise you can you weights, try to max it out. Zoday i also used 15s rest/pauze on 1st, 2nd and 5th exercise. In exercise 6th i used dip belt.

It burns...6/36

Yea its that day of the week to HIIT it out. Today i tried a different HIIT workout . The focus is on your lower body and its a real burn! At the end of a workout i was totally wet and my face was red.

Keep on going...6/35

Martin Luther King Jr.: “If you can't fly then run, if you can't run then walk, if you can't walk then crawl, but whatever you do you have to keep moving forward." 

Workout for today

1. Bench press (with resistance band): 8x, 8x, 6x, 6x
2. Incline dumbbell press: 10x, 10x, 8x, 8x
3. Low pulley cable crossover: 15x, 15x, 12x
4. Decline fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Preacher curl: 15x, 15x, 12x
8. Rope cable hammer curl: 20x, 18x, 15x
9. Plank: 3x 30-60s (hold as much as you can(20s pauze))
10. Hanging leg raise: 15x, 15x, 15x (30s pauze)
11. Spell caster: 20x, 20x, 20x (20s pauze)
12. STRECHING!!!

Comment: For the 1st 2nd and 5th exercise i used rest-pauze set (befor the final set u have only 15s pauze and u give iz all out).

What do you want...5/34

Workout for friday:

1. Barbell squat (shoulder width stand): 8x, 8x, 6x 6x

2. Barbell squat (wide stand with bands): 10x, 10x, 8x, 8x

3. Lunges: 15x, 15x, 12x, 12x

4. Leg extension: 20x, 18x, 15x, 15x

5. Bench bridge: 15x, 15x, 12x, 12x

6. Leg curl: 20x, 20x, 18x, 15x

7. Rope crunch: 10x, 10x, 10x (10s rest)

8. Hanging leg raise: 15x, 15x, 12x (30s rest)

9. Oblique crunch: 20x, 18x, 15x (each side, no rest)

 

Comment: In the 1st and 5th exercise in the before the finall set i uset rest-pauze (15s).

It`s a gift...5/33

Workout for thursday:

1. Clean and press: 8x, 8x, 6x 6x

2. Smith machine upright row: 10x, 10x, 8x, 8x

3. Dumbbell lateral raise: 15x, 15x, 12

4. Bent-over rear lateral raise: 20x, 18x, 15x

5. Shrug dips: 10x, 10x, 8x

6. Barbell shrugs behind the neck: 15x, 15x, 12x

7. One leg calf raise: 15x, 15x, 12x (30s rest)

8. Seated calf raise: 20x, 18x, 15x (no rest)

9. Streching...

Comment: 1st and 2nd exercise for the last series i used rest-pauze (15s).

Running late...5/32

I`m running late with my post, but here is an update for the missing days in this week. On wednesday its HIIT cardio day.
If you want new HIIT challenge more videos u can chose!

Inspire...5/31

Workout for today:

1. Deadlift: 8x, 8x, 6x, 6x

2. Barbell bent-over row: 10x, 10x, 8x, 8x (with resisteance band)

3. Wide grip pulldown: 15x, 15x, 12x

4. Dumbbell straight-arm pullback: 20x, 18x, 15x

5. Close grip bench press: 8x, 8x, 6x, 6x (with resisteance band)

6. Dips: 10x, 10x, 8x

7. Triceps rope pushdown: 15x, 15x, 12x

8. Dumbbell overhead triceps extension: 20x, 18x, 15x

9. L SIT: 3x (hold as many second as you can)

10. Spider crawl: 16x, 16x, 16x

11. Crunches with band: 20x, 20x, 20x (or as many as you can)

Rest-pause was used for 1st, 2nd and 5th exercise in wich i added one more repetation.

Its nice to feel good...5/30

Time for cardio. If you have time and the weather is nice go outside and do your workout, i recommend HIIT or if you like you can do a longer runn or ride your bike. But remember you need to strech after you are done!!! Also warm-up before starting.

So i have two thing for you. First is a video in witch you will know more about how to build lean mass and the second one is an article in wich you will find out why working out is good for your brains. Take care.

Chest...5/29

 Workout for today:

1. Bench press (with resistance bands): 8x, 8x, 6x, 6x
2. Reverse-Grip incline dumbbell press: 10x, 10x, 8x, 8x 
3. Cable crossover: 15x, 15x, 12x
4. Incline dumbbell fly: 20x, 18x, 15x
5. Barbell curl: 8x, 8x, 6x
6. Incline dumbbell curl: 10x, 10x, 8x
7. Lying cable concentration curl: 15x, 15x, 12x
8. Dumbbell hammer curl: 20x, 18x, 15x
9. Weight crunches: 10x, 10x, 10x (10s rest)
10. Hanging leg raise: 15x, 15x, 15x (30s rest)
11. Landmine: 20x, 18x, 15x (30s rest)

TIPS: Today i added rest/pause to 1st, 2nd and 5th exerxice. If you train alone, then read this article.

Try out...4/26

Workout for today:

1. Back squat: 8x, 8x, 6x, 6x
2. Front squat: 10x, 10x, 8x, 8x
3. Lunges: 15x, 15x, 12x, 12x
4. Leg extension: 20x, 20x, 18x, 15x
5. Dumbbell clean : 10x, 10x, 10x, 10x
6. Lying leg curl: 20x, 20x, 15x, 12x
7. Elbow around the house (each side): 10x, 10x, 10x (no rest)
8. Medicine ball to toes: 15x, 15x, 15x (30s rest)
9. Bottoms up: 20x, 20x, 20x (video (30s rest))

Enjoy the weekend!

Are we there yet?...4/25

There are a lot of people that wants fast results, but building muscles takes time.

Workout for today:

1. Landmine shoulder press: 8x, 8x, 6x, 6x
2. Smith machine upright row: 10x, 10x, 8x, 8x
3. Seated lateral raise: 15x, 15x, 12x
4. Seated bent-over rear lateral raise: 20x, 18x, 15x
5. Shrugs on dips bar: 10x, 10x, 8x
6. Barbell shrugs behind the neck: 15x, 15x, 12x
7. Rotar cuff exercise: 10x, 10x, 10x (each side)
8. One-leg calf raise: 15x, 15x, 12x (30s pauze)
9. Standing calf raise: 20x, 20x, 20x (30s pauze)
10. STRECHING!!!

Workout...4/24

Workout for today:

1. Barbell bent-over row (with band): 8x, 8x, 6x, 6x
2. Wide grip pulldown: 10x, 10x, 8x, 8x
3. Inverted row: 15x, 15x, 12x
4. Straight-arm pulldown: 20x, 18x, 15x
5. Close-grip bench press (with band): 8x, 8x, 6x
6. Dips: 10x, 10x, 8x
7. Dumbbell kickback: 15x, 15x, 12x
8. Cable overhead triceps extension: 20x, 18x, 15x
9. Side plank: 3x 30-60s (30s pauze)
10. Suspended crunches: 15x, 15x, 15x (30s pauze)
11. Floor leg raise: 20x, 20x, 20x (30s pauze).