After 12h job

Wednesday is a bit easier:

1. SQUAT; 5x, 5x, 5x, 5x
2. MILITARY PRESS; 5x, 5x, 5x, 5x
3. DEADLIFT; 5x, 5x, 5x, 5x
4. TABATA CYCLE: u know the drill ;) 

 

Biceps/triceps workout

I modify biceps/triceps workout:

1. Lying cable curls: 15x, 12x, 10x, 10x, 8x

2. Cable push-down: 15x, 12x, 10x, 10x, 8x

3. Incline dumbbell curls: 10x, 8x, 7x, 6x

4. Close-grip bench press: 15x, 10x, 8x, 6x

5. Single arm preacher curls: 15x, 12x, 10x, 8x

6. Ez bar skull crusher: 15x, 12x, 10x, 8x

7. Hammer curls: 10x, 8x, 8x, 6x

8. Bench dips: 15x, 12x, 10x, 8x

I hope i don`t feel too much pain in my arms tomorrow!

Monday...

1. Squat: 5x5

2. Bench press: 5x5

3. Barbell row: 5x5

4. Push up: 3x10

5. Wide-grip pull ups: 3x6

6. Good Morning: 3x10

Tabata Cycle 12 round: scissors, spider crunch, burpee, jumping jacks...

Madcow presents

FRIDAY WORKOUT:

1. SQUAT: 

5x, 5x, 5x, 5x, 5x

3x

8x

2 .BENCH PRESS:
5x, 5x, 5x, 5x, 5x

3x

8x

3. BARBELL ROW:

5x, 5x, 5x, 5x, 5x

3x

8x

4. TABATA CYCLE

scissors 3x 20s

spider crunch 3x 20s

burpee 3x 20s

jumping jacks  3x 20s

Original Madcow Workout:

Slow steps

Wednesday workout:

1.Squat: 5x, 5x, 5x, 5x

2.Military press: 5x, 5x, 5x, 5x

3.Deadlift: 5x, 5x, 5x, 5x

4.Tabata cycle: scissors, spider crunch, burpee, jumping jacks

Comment: With each set you increase a weight. Rest time between the set is 90s, if the set was easy and 180s if the set was hard. The last set for squats is 4th set of Monday last set. For military press and deadlift you increase the weight by 2,5kg on week. Tabata cycle is 20s work, 10s pause i do 3 round so total of 12.

Dont forget to warm up at the beginning and stretch at the end. You can also use roller foam at the beginning and at the end!  

Example:

 

New Year, new goals, new start...

So after a long, long time, i am once again starting to write fitnes blog so i can see my improvements over the months. After a long time of poor food habits i will try to make some adjustments.

Workout will be something like "Madcow" with some modification;

• Monday: Squat, Bench press, Barbell row, Push Up, Pull ups, Good Morning and Abs cycle.
• Tuesday: Chin ups,  Dips, Seated barbell curls, Push down, Dumbells curls, Overhead extension
• Wednesday: Squat, Military press, Deadlift, Abs cycle
• Thursday: Off
• Friday: Squat, Bench press, Barbell row, Calves raise, Abs cycle.

More details of a workout i will describe on a day that i will perform it. So tomorrow we start with wednesday.