15-03-2015, 11:55
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Dostał 603 razy "Dzięki" w 592 postach
|  Simeon Panda
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15-03-2015, 11:56
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
Przykładowy trening
Monday: Chest
8 sets of Bench Press ranging from 1 – 20 reps
8 sets of Incline Press ranging from 1 – 20 reps
6 sets of Cable Fly’s low ranging from 6 – 20 reps
6 sets of Cable Fly’s high ranging from 6 – 20 reps
Tuesday: Legs
3 sets of Leg Extensions 20 reps
8 Sets of Squats ranging from 4 – 10 reps
8 Sets of Leg Press ranging from 12 – 15 reps
8 Sets of Lying Leg Curl ranging from 6 – 20 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Wednesday: Back
8 sets of Bent Over Row ranging from 6 – 20 reps
8 sets of Lat Pull Down ranging from 6 – 20 reps
8 sets of Seated Row ranging from 6 – 20 reps
8 sets of Deadlifts ranging from 6 – 20 reps
6 sets of Single Arm Row ranging from 6 – 10 reps
Thursday: Shoulders
8 sets of Shoulder Press ranging from 6 – 20 reps
8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
8 sets of Front Raises ranging from 6 – 20 reps
8 sets of Barbell Shrugs ranging from 6 – 20 reps
Friday: Arms
8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
8 sets of Preacher Curls ranging from 6 – 20 reps
8 sets of Pushdowns ranging from 6 – 20 reps
8 sets of Hammer Curls ranging from 6 – 20 reps
Saturday
Rest
Sunday: Legs
8 Sets of Leg Extensions 20 reps
Dumbbell Walking Lunges 20+ Laps of the gym
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
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15-03-2015, 11:56
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
Przykładowy trening
Monday: Chest
8 sets of Bench Press ranging from 1 – 20 reps
8 sets of Incline Press ranging from 1 – 20 reps
6 sets of Cable Fly’s low ranging from 6 – 20 reps
6 sets of Cable Fly’s high ranging from 6 – 20 reps
Tuesday: Legs
3 sets of Leg Extensions 20 reps
8 Sets of Squats ranging from 4 – 10 reps
8 Sets of Leg Press ranging from 12 – 15 reps
8 Sets of Lying Leg Curl ranging from 6 – 20 reps
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
Wednesday: Back
8 sets of Bent Over Row ranging from 6 – 20 reps
8 sets of Lat Pull Down ranging from 6 – 20 reps
8 sets of Seated Row ranging from 6 – 20 reps
8 sets of Deadlifts ranging from 6 – 20 reps
6 sets of Single Arm Row ranging from 6 – 10 reps
Thursday: Shoulders
8 sets of Shoulder Press ranging from 6 – 20 reps
8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
8 sets of Front Raises ranging from 6 – 20 reps
8 sets of Barbell Shrugs ranging from 6 – 20 reps
Friday: Arms
8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
8 sets of Preacher Curls ranging from 6 – 20 reps
8 sets of Pushdowns ranging from 6 – 20 reps
8 sets of Hammer Curls ranging from 6 – 20 reps
Saturday
Rest
Sunday: Legs
8 Sets of Leg Extensions 20 reps
Dumbbell Walking Lunges 20+ Laps of the gym
4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps
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15-03-2015, 12:02
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
kilka aktualnych zdjęć z jego FB 2015       | |
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17-03-2015, 13:20
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
News 2 nowe zdjęcia.Marzec 2015   | |
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18-03-2015, 11:27
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
News Passion.
Consistency.
Longevity.  | |
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19-03-2015, 13:58
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
News   | |
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20-03-2015, 13:22
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
News 6hr layover in Doha Qatar. Passing some of the time in the lounge games room hitting this Avengers Pinball Machine; good thing it doesn't require change to play, I wouldn't have any money left lol
My Mass Gain EXTREME Training Guide available from simeonpanda.com
Official Simeon Panda Just Lift.® Motivation Wristbands ( White shown in pic) available from simeonpanda.com/store  | |
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21-03-2015, 14:27
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
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Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
News Hitting some poses after my last session in Melbourne, Australia on Thursday. Back in London now, will post highlights of the arms session soon.
My Mass Gain EXTREME Training Guide available from simeonpanda.com
Official Simeon Panda Just Lift.® Motivation Wristbands available from simeonpanda.com/store  | |
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23-03-2015, 15:06
| | Moderator Super Expert
Zarejestrowany: Nov 2010
Postów: 54 198
Podziękował: 141
Dostał 603 razy "Dzięki" w 592 postach
| Odp: Simeon Panda
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| | | Tagi | back, barbell, bench, doha, don, extreme, facebook, fibo, fit, fitness, germany, gym, hammer, hit, lou, low, mass, motivation, muscle, nowe, play, post, pull, pump, show, team, training, video, waga, walki, wbff, www, wzrost, youtube, zdjęcia  | | Narzędzia wątku | | | | Wygląd |  Wygląd liniowy | |
