Workout Log: 27/09/2011 (Split Low & High Intensity Training)
#set * #rep
(Superset/21’s/Triset) = *Exercise
(1) **********
Chest:
Bench press - 3 * 20
Incline bench press on smith machine - 3 * 20
Incline dumbbell press - 3 * 20
Incline dumbbell fly - 3 * 20
(Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 15
Arms/Forearms:
Incline dumbbell curl - 3 * 20
(21’s)
*EZ bar curl
(Superset)
* EZ bar reverse-grip curl - 3 * 20
* Wrist curl - 3 * 20
Cable curl - 3 * 20
Push down underhand - 3 * 20
Push down overhand - 3 * 20
Rope push down - 3 * 20
Single-arm dumbbell extension -3 * 20
Cable overhead rope extension - 3 * 20
Tricep extension - 3 * 20
Wide-grip parallel bar dipping - 15-10-8
(2) **********
Legs:
Seated leg curl - 3 * 20
Squat on smith machine - 3 * 20
(Superset)
*Leg press - 3 * 20
*Calf raise on leg press machine - 3 * failure
30lbs dumbbell lunges - 3 * 10
30lbs pistol squat - 3 * 3
Leg extension - 3 * 20
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(3) **********
Back:
Wide-grip pull up - 20-10-10
Seated cable row - 3 * 20
Iso-lateral row - 3 * 20
Bend-over barbell row - 3 * 20
Back raise on roman chair - 3 * 15
Dead lift - 3 * 20
Shoulder:
Behind-the-neck EZ bar press - 3 * 20
EZ bar raise - 3 * 20
Dumbbell laterals - 3 * 20
Iso-lateral press - 3 * 20
Military press on smith machine - 3 * 20
(Superset)
*EZ bar upright row - 3 * 20
*Dumbbell shrug - 3 * 20
(4) **********
Cardio:
35-40 mins
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(5) **********
Chest:
Bench press - 1 * 20 (warm-up), 3 * 8
Incline bench press on smith machine - 3 * 8
Incline dumbbell press - 3 * 8
Dumbbell fly - 3 * 8
(*Superset)
*Incline diamond push-ups - 10 * 20
*Pectoral fly - 10 * 8
Arms:
(Superset 1)
*Dumbbell curl - 1 * 20 (warm-up), 3 * 8
*Parallel dipping - 4 * 10
(Superset 2)
*Concentration curl - 3 * 8
*EZ bar skull crusher - 3 * 8
(Superset 3)
*Hammer curl - 3 * 8
*Overhead dumbbell extension - 3 * 8
Wrist curl - 4 * 20
(6) **********
Legs:
Seated leg curl - 1 * 20 (warm-up), 3 * 8
Squat on smith machine - 3 * 8
(Superset)
*Leg press - 3 * 8
*Calf raise on leg press machine - 3 * failure
30lbs Lunges - 3 * 10
30lb Pistol squat - 3 * 3
Leg extension - 3 * 8
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
(7) **********
Back:
Wide-grip chin up - 20-10-10
Wide-grip lat pulldown - 3 * 8
Bend-over barbell row - 3 * 8
Back raise on roman chair - 3 * 15
Romanian dead lift - 3 * 8
Shoulders:
Behind-the-neck EZ bar press - 1 * 20 (warm-up), 3 * 8
Dumbbell raise - 3 * 8
Bend-over laterals - 3 * 8
Iso-lateral press - 3 * 8
(*Triset)
*EZ bar upright row - 3 * 8
*Arnold press - 3 * 8
*Dumbbell shrug - 3 * 20
(8) **********
Cardio:
35-40 mins
Abs:
Crunch: 4 * 50 (no rest)
Leg raise - 3 * 20
