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 routine given by a professional athlete

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Nikesnipe



Posts : 4
Join date : 2011-06-14

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PostSubject: routine given by a professional athlete   routine given by a professional athlete EmptyThu Aug 04, 2011 9:43 am

Hello im 18 years old. after 2 years of failed training at the gym im like some months into claisthenics, and they finally helped me gain a bit muscles. well i consulated a professional athelete. he is persian and called nasir buched. i paid him 10 euros and he sent me this routine. i wil share it, maybe u can check it and tell me if its god or not.

MONDAY
morning: calisthenic nonstop circuit: 10 pullups 10 dips 10 squats 10 calf raises 10pushups 15 crunches 10 sets of it with a 1 min breack between the nonstop sets.

afternoon: Gym: 3 sets of 10 reps benchpress
3 sets of 10 reps shoulder press
3 sets of 10 reps triceps isolation excercise
3 sets of an abs excercice till failure

TUESDAY
morning: calishenics nonstop circuit 10 sets
afternoon: 30 mins bike

WEDNESDAY
morningp:calishenics nonstop circuit 10 sets

afteroon gym: 3 sets of 15 reps legpress
3 sets of 15 reps leg extensions
3 sets of 15 reps leg curls
3 sets of an abs excercice till failure

THURSDAY
morning: calishenics nonstop circuit 10 sets
afternoon: bike 30 mins

FRIDAY
morining:calishenics nonstop circuit 10 sets

afternoon gym: 3 sets of 10 reps T Bar Row (machine)
4 sets of 20 reps Hyperextensions
3 sets of 10 reps EZ bar curls
3 sets of an abs excercise till failure

SATURDAY
only 30 mins jogging

SUNDAY
only 30 mins jogging




I do the calisthenics circuit at home directly after waking up on an empty stomach.
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 27
Location : West Midlands, England, U.K

routine given by a professional athlete Empty
PostSubject: Re: routine given by a professional athlete   routine given by a professional athlete EmptyFri Aug 05, 2011 11:07 am

Im not experienced but my opioin is to ditch the weights as they mostly isloation exercises .. If you wanna do some weights , i would pick a big compund exercise and do drop sets with it ..

I think others wil have more knowledge tho
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