Pantadeas - Hst

Wed 11.1.2016

Squat - 8x4@75kg
Incline dumbells - 6x6@2x14kg
Parallel Grip Chin Ups 4x8@BW-50kg

Shrugs - 2x8@2x18kg
Seated cable rows - 2x8@15kg
Calves - 2x8@45kg

I had only 60s rest and i think it was optimal because intensity was quite low. When i will use more weight i will do definitely longer rest periods.
Fun workout overall i am looking forward weeks 6-8 it will be brutal.
 
Last edited:
Fri 13.1.2017

Deadlift - 8x4@85kg
Front Squat - 6x6@40kg
OHP - 4x8@22,5kg
Shrugs - 2x8@18kg
Seated cable rows - 2x8@15kg
Abs - 2x10@5kg
 
Mon 16.1.2017

Bench Press - 8x4@55kg
BB Rows - 6x6@35kg
Legpress - 4x8@90kg

Hang Pulls - 2x8@2,5kg
Seated reverse on peck deck - 2x8@24
Seated calves - 2x8@25kg

Everyone here are ill. Hope i will be fine i have final exams for ma master degree next week... But can't miss the workout tho :)
 
Wed 18.1.2017

Squat - 8x4@80kg
Incline dumbells - 6x6@2x16kg
Parallel Grip Chin Ups 4x8@BW-45kg

Dips - 2x8@BW-325kg
Biceps barbell curls - 2x8@EZ+7,5kg
Abs - 2x11@BW
 
Fri 20.1.2017

Deadlift - 8x4@90kg
Front Squat - 6x6@45kg
OHP - 4x8@25kg

Shrugs - 2x8@20kg
Seated cable rows - 2x8@20kg
Abs - 2x12@5kg

Mon 23.1.2017

Bench Press - 8x4@60kg
BB Rows - 6x6@37,5kg
Legpress - 4x8@95kg

Narrow grip press - 2x8@30kg
Biceps dummbell curls - 2x8@2x8kg
Calves - 2x8@50kg
 
Fri 27.1.2017

Deadlift - 8x4@95kg
Front Squat - 6x6@50kg
OHP - 4x8@27,5kg

Dips - 2x8@BW-20kg
Biceps barbell curls - 2x8@EZ+10kg
Abs - 2x12@BW
 
Mon 31.1.2017

Bench Press - 8x4@60kg
BB Rows - 6x6@37,5kg
Legpress - 4x8@95kg

Shrugs - 2x8@20kg
Seated cable rows - 2x8@20kg
Calves - 2x8@55kg
 
Wed 1.2.2017

Squat - 8x4@87,5kg
Incline dumbells - 6x6@2x20kg
Parallel Grip Chin Ups 4x8@BW-35kg

Narrow grip press - 2x8@30kg
Biceps dummbell curls - 2x8@2x8kg
Abs - 2x14@5kg

It was really hard. I had too much confidence when i made workout. Have to adjust it.
 
Last edited:
Fri 3.2.2017

Deadlift - 8x4@97,5kg
Front Squat - 6x6@55kg
OHP - 3x8@30kg

Hang Pulls - 2x8@7,5kg
Seated reverse on peck deck - 2x8@30
Seated calves - 1x4@35kg

I was almost done after 3 main exercises. Lask week was really tough. And i have 4 more weeks before me.... :(
 
Mon 6.2.2017

Bench Press - 8x4@70kg
BB Rows - 6x6@42,5kg
Legpress - 4x8@105kg

Dips - 2x8@BW
Biceps barbell curls - 2x8@EZ+12,5kg
Abs - 2x13@BW
 
Last edited:
Why do you dedicate so much time / effort to what is in reality a small muscle when your back and legs are far bigger muscle groups?
 
Actually i took one program which is written by quite respected person here in Czech Republic (executive chariman of national bodybuilding union). I see your point tho. If you will look at link on page two, there is whole program written. For presentation i will write here core of it here - 3 exercises for each specific day, which are always the same.

Monday
Bench Press - 8x4
BB Rows - 6x6
Legpress - 4x8

Wednesday
Squat - 8x4
Incline dumbells - 6x6
Parallel Grip Chin Ups - 4x8

Friday
Deadlift - 8x4
Front Squat - 6x6
OHP - 4x8

There are also some other exercises every workout, but not that important. I think the point of the man who wrote it was have each day one big lift -BP, Squat, Deadlift.
 
Could not workout on Wednesday so i did little different plan on friday:

Friday 10.2.2017

Squat - 6x4@90kg
Deadlift - 6x4@100kg
Incline dumbells - 6x6@2x20kg
Parallel Grip Chin Ups 4x8@BW-35kg
Narrow grip press - 2x8@40kg
Calves - 2x8@55kg
 
Mon 6.2.2017

Bench Press - 8x4@72,5kg
BB Rows - 6x6@45kg
Legpress - 4x8@110kg

Hang Pulls - 2x8@10kg
Seated reverse on peck deck - 2x8@33
Seated calves - 2x8@40kg
 
Wed 15.2.2017

Squat - 8x4@92,5kg
Incline dumbells - 6x6@2x24kg
Parallel Grip Chin Ups 2x8+2x6@BW-30kg

Dips - 2x8@BW+2,5kg
Biceps barbell curls - 2x8@EZ+15kg
Abs - 2x14@BW
 
Fri 17.2.2017

Deadlift - 8x4@102,5kg
Front Squat - 6x6@65kg
OHP - 3x8@35kg

Shrugs - 2x8@26kg
Seated cable rows - 2x8@45kg
Calves - 2x8@65kg
 
Mon 20.2.2017

Bench Press - 8x4@75kg
BB Rows - 6x6@47,5kg
Legpress - 4x8@115kg
Narrow grip press - 2x8@45kg

Wed 15.2.2017

Squat - 8x4@95kg
Incline dumbells - 6x6@2x26kg
Parallel Grip Chin Ups 4x6@BW-25kg
Hang Pulls - 2x8@12,5kg
Seated reverse on peck deck - 2x8@33
 
Back
Top