PDA

View Full Version : New POLISH workout



Zorachus
01-03-2009, 01:46 PM
My good buddy from Poland gave me this new routine, said it worked wonders for him.

DAY 1 = CHEST/SHOULDERS NEW ROUTINE 2009
Saturday 01/03/09


- Bench Press
115lbs ea x 10
115lbs x 10
135lbs x 8
135lbs x 8
145lbs x 6

- Dumbbell Incline Bench Press
30lbs ea dumbbell x 10reps
30lbs x 10
35lbs x 8
35lbs x 8
40lbs x 6

- Military Machine Press
100lbs x 10reps
100lbs x 10
120lbs x 8
120lbs x 8
140lbs x 6

- Upright Row
20lbs x 10
20lbs x 10
25lbs x 8
35lbs x 8
30lbs x 6

- Dumbbell Lateral Raise
12lbs x 12
12lbs x 12
15lbs x 8
15lbs x 8
20lbs x 6

Zorachus
01-03-2009, 01:46 PM
DAY2 LEGS
Sunday 01/04/09

- Squats;
125lbs x 8reps
175lbs x 8
195lbs x 6
215lbs x 6
245lbs x 5

- Crunches; with weight
4 x 15reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
01-03-2009, 01:46 PM
DAY 3 OFF
Monday

Zorachus
01-03-2009, 01:47 PM
DAY4 BACK
Tuesday 01/06/09

- Deadlift's
90lbs x 10
120lbs x 8
140lbs x 8
150lbs x 6

- Barbell bent-rows
65bs x 10reps
65lbs x 10
75lbs x 8
75lbs x 8
85lbs x 6

- T-Bar Row
25lbs x 10
25lbs x 10
30lbs x 8
30lbs x 8
35lbs x 6

- Lat Pull Downs
90lbs x 10reps
90lbs x 10
120lbs x 8
120lbs x 8
140lbs x 6

- Weighted Decline Sit-Up
5 x 10reps

Zorachus
01-03-2009, 01:47 PM
DAY5 ARMS
Wednesday 01/07/09

- Barbell Curl
35lbs x 12reps
35lbs x 12
40lbs x 10
40lbs x 10
45lbs x 8

- Hammer Curl
15lbs x 12reps
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Triceps Extension
12lbs x 12reps
12lbs x 12
15lbs x 10
15lbs x 10
20lbs x 8

- Tricep Pressdowns
35lbs x 12reps
35lbs x 12
45lbs x 10
45lbs x 10
55lbs x 8

- Hanging Leg Raises
5 x 10reps

Zorachus
01-03-2009, 01:47 PM
DAY 6 + 7 Thursday/Friday
CARDIO and rest

Davey
01-03-2009, 02:02 PM
Jak sie masz? That's one killer workout, looks like very high volume. What kinds of results is your polish buddy getting? And where did he get this routine from, I'm betting the Russians?

Zorachus
01-03-2009, 02:24 PM
Jak sie masz? That's one killer workout, looks like very high volume. What kinds of results is your polish buddy getting? And where did he get this routine from, I'm betting the Russians?

Not too sure where he got it, he said his key was lifting heavy, his numbers are much higher weight than mine, and also doing a little higher reps, than he used to do.

Notorious
01-03-2009, 10:55 PM
How are you squatting 245lbs and only deadlifting 150?

MattBag
01-04-2009, 02:25 PM
that is just your basic high volume work out. There isn't anything special about it, if anything your friend from Poland got it from an American FLEX magazine.

Coke
01-05-2009, 03:57 AM
Wish you well man, sessions are looking good.