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.

Wish you well man, sessions are looking good.

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