Re: NEW Treilin Log
OCT 22-29
So this is the work-out I've been doing the past two weeks. I have two more weeks of it... then back to strength.
Food is going o.k. Could be better. That's just do to a lot of outside factors.
Anyway I hope everyone is well!!
Day 1- Chest & Abs
Exercise Sets
DB Incline Press 4ss
ss/w DB Incline Flye 4ss
Hammer Incline Press 4
Magnum Vertical Chest Press 4
Pec Dec Flye 3ss
ss/w Pushups 3ss
Cable Crunch 3cir
V-Ups 3cir
Crunches 3cir
Power Crunch 3
Day 2- Quads & Calfs
Exercise Sets
Unilateral Leg Extensions 4
Bilateral Leg Extensions 4
Bilateral Leg Press (low foot) 4
Smith Hack Squats 4ss
ss/ Smith Squats 4ss
Smith Standing Calf Raise 4
Seated Calf Raise 4
Day 3- Back
Exercise Sets
Hammer Low Row 4
"V' Bar Pulldown 4
Magnum Lat Pulldown 4
Cable Straight Bar Supinated Row 4ss
ss/w Bar Lat Sweep 3
Supermans 3
Opposite Arm/Leg 3
Pelvic Tilts 3
Hyperextension 3
Day 4- Hamstrings/Glutes
Exercise Sets
Partial Rep Machine Hip Extension 4
Stiff-Leg Deadlifts 4
Lying Leg Curl 4
L/F Seated Leg Curl 3
Smith Reverse Stationary Lunge 4
Day 5- Delts & Abs
Exercise Sets
Hammer Shoulder Press 4cir
Plate Front Raise 4cir
DB Side Raise 4cir
Unilateral Cable Lateral 2
DB Alternating Front Raise 2
Reverse Pec Dec Flye 4ss1
ss/w DB Reverse Flye 4ss1
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 4ss2
Cable Crunch 4ss2
Day 6-Biceps & Triceps
Exercise Sets
Preacher Curl 4
Cable Curl 3ss1
ss/w Standing DB Curl 3ss1
DB Concentration Curl 3
Rope Pushdowns 4ss2
ss/w Overhead Rope Ext 4ss2
Tricep Pushdowns 3
Unilateral Reverse Pushdowns 3
OCT 22-29
So this is the work-out I've been doing the past two weeks. I have two more weeks of it... then back to strength.
Food is going o.k. Could be better. That's just do to a lot of outside factors.
Anyway I hope everyone is well!!
Day 1- Chest & Abs
Exercise Sets
DB Incline Press 4ss
ss/w DB Incline Flye 4ss
Hammer Incline Press 4
Magnum Vertical Chest Press 4
Pec Dec Flye 3ss
ss/w Pushups 3ss
Cable Crunch 3cir
V-Ups 3cir
Crunches 3cir
Power Crunch 3
Day 2- Quads & Calfs
Exercise Sets
Unilateral Leg Extensions 4
Bilateral Leg Extensions 4
Bilateral Leg Press (low foot) 4
Smith Hack Squats 4ss
ss/ Smith Squats 4ss
Smith Standing Calf Raise 4
Seated Calf Raise 4
Day 3- Back
Exercise Sets
Hammer Low Row 4
"V' Bar Pulldown 4
Magnum Lat Pulldown 4
Cable Straight Bar Supinated Row 4ss
ss/w Bar Lat Sweep 3
Supermans 3
Opposite Arm/Leg 3
Pelvic Tilts 3
Hyperextension 3
Day 4- Hamstrings/Glutes
Exercise Sets
Partial Rep Machine Hip Extension 4
Stiff-Leg Deadlifts 4
Lying Leg Curl 4
L/F Seated Leg Curl 3
Smith Reverse Stationary Lunge 4
Day 5- Delts & Abs
Exercise Sets
Hammer Shoulder Press 4cir
Plate Front Raise 4cir
DB Side Raise 4cir
Unilateral Cable Lateral 2
DB Alternating Front Raise 2
Reverse Pec Dec Flye 4ss1
ss/w DB Reverse Flye 4ss1
Band Scap Adduction 4
45 deg Abduction (T.D.) cir
45 deg Abduction (T.U.) cir
90 deg Abduction (T.D.) cir
90 deg Abduction (T.U.) cir
Hoz Shoulder Adduction cir
External Rotation cir
ABC Progression cir
Cable Twisting Crunch 4ss2
Cable Crunch 4ss2
Day 6-Biceps & Triceps
Exercise Sets
Preacher Curl 4
Cable Curl 3ss1
ss/w Standing DB Curl 3ss1
DB Concentration Curl 3
Rope Pushdowns 4ss2
ss/w Overhead Rope Ext 4ss2
Tricep Pushdowns 3
Unilateral Reverse Pushdowns 3