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A WARRIOR'S STORY-2 deo

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X FRAME:
Najbolje je izgledao 92 i 93 . na Mr. O.

Polomac:

--- Citat: X FRAME  Septembar 24, 2009, 05:49:52 posle podne ---Najbolje je izgledao 92 i 93 . na Mr. O.

--- Kraj citata ---
Bez povreda,kompletan,tvrd,spakovan,,i bez viska mase..

marelli:
Obozavam da citam biografije, svaka cast i sve pohvale za trud, text je odlican!

Polomac:

--- Citat: marelli  Septembar 24, 2009, 11:06:04 posle podne ---Obozavam da citam biografije, svaka cast i sve pohvale za trud, text je odlican!

--- Kraj citata ---
Tnx...

Kralj ist Back-Bakic:
Dorian Yates u. Chris Cormier   http://www.youtube.com/watch?v=45I-cZtsgno&feature=player_embedded


Dorian Yates’ Workout Routine. Moj prvi idol u BB-gu

High Intensity Training

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off

Biceps

Incline dumbbell curls

1×10 warmup set
1×6-8
EZ-curl barbell curls

1×10 warmup set
1×6-8
Nautilus curls

1×10 warmup set
1×6-8
Triceps

Triceps pushdown

1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions

1×12 warmup set
1×8-10
Back & Read Delt


Hammer Strength pulldowns

1×15 warmup set
1×12 warmup set
1×8-10
Barbell rows

1×12 warmup set
1×8-10
Hammer Strength one-arm rows

1×8-10
Cable rows (overhand grip)

1×8-10
Hammer Strength rear-delt machine

1×8-10
Bent-over dumbell raises

1×8-10
Hyperextensions

1×10-12
Deadlifts

1×8 warmup
1×8
Chest

Incline barbell press

1×12 warmup set
1×8 warmup set
1×8
Hammer Strength seated bench presses

1×10 warmup set
1×6-8
Incline dumbbell flyes

1×10 warmup set
1×8
Cable crossovers

1×10-12
Shoulders

Smith machine presses

1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals

1×12 warmup set
1×8-10
One-arm cable laterals

1×20 warmup set
1×8-10
Dumbbell Shrugs

1×12 warmup set
1×10-12
Legs

Leg extensions

1×15 warmup set
1×12 warmup set
1×10-12
Leg presses

1×12 warmup set
1×12 warmup set
1×10-12
Hack squats

1×12 warmup set
1×10-12
Lying leg curls

1×10-12 warmup set
1×10-12
Stiff-legged deadlifts

1×8-10
Single-leg curls

1×8-10
Standing calf raises

1×10-12 warmup set
1×10-12
Seated calf raises

1×8-10

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