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Mark Dugdale

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Polomac:
 Licno i pored 'milion' filmova koje posedujem,meni je najdrazi "DRIVEN"-pravi dokumentarac o Mark Dugdelu..Znaci neverovatno inspirativan..I  ako se po videu moze suditi,Mark je sjajan covek,i mogao bi mnogima biti dobar uzor....

Polomac:
Program treninga Mark Dugdela
This is my typical weekly training program. While the exercises and/or order of exercises frequently change - sets, reps and days off remain the same from week to week. 
DAY BODY PART  EXERCISE STYLE REPS 
Monday Chest/biceps/calves
 Incline Bench Press Rest/Pause 6 - 3 - 2 
Incline Dumbbell Flys Rest/Pause 8 - 4 -2 
Widowmaker 20 to 30 
Pec Machine Flies
 
Immediately followed by 60 second stretch 
Biceps Standing EZ-Bar Curls Rest/Pause 8 - 4 - 2 
Dumbbell Hammer Curls Rest/Pause 6 - 4 - 3 
Straight Bar Preacher Curls Rest/Pause 1 X 20 to 30 
Immediately followed by 60 second stretch   
Calves Seated Calves Straight Sets  2 X 6 - 8 
Standing Calves Straight Sets  2 X 6 - 8 

Tuesday Quads Walking Barbell Lunges (Across gym & back) Straight Set   
Smith Machine Squats Straight Sets  2 X 6 - 10 
Hack Squats  Widowmaker 1 X 20 to 30 
Immediately followed by 60 second stretch   
Abs Hanging Leg Raises Straight Sets  2 X 15 
Slant Bench Abs Straight Sets  2 X 12 

Thursday Back/calves---- Underhand Lat Pull-Down Straight Sets  2 X 8 to 12 
T-Bar Rows  Straight Sets  2 X 8 to 12 
One-Arm Dumbbell Rows Rest/Pause 12 - 4 - 2 
Wide-Grip Machine Rows Straight Sets  2 X 8 - 12 
Rope Pulldowns Widowmaker 1 X 20 to 30 
Immediately followed by 60 second stretch     
Hamstrings Lying Leg Curl Rest/Pause  6 - 3 - 2 
Seated Leg Curl Widowmaker 1 X 20 to 30 
Calves Angled Calve Raises Straight Sets  2 X 8 to 12 
Standing Calves Straight Sets  2 X 6 to 8 

Friday Shoulders/triceps--- Standing Dumbbell Presses Straight Sets  2 X 6 to 12 
Seated Side Laterals Rest/Pause 8 - 4 - 3 
Rear Delt Machine Rest/Pause 8 - 4 - 3 
Immediately followed by 60 second stretch     
Barbell Shrugs Straight Sets  2 X 6 to 12 
Triceps Overhead Triceps Extensions Rest/Pause 8 - 4 - 3 
Assisted Dip Machine Widowmaker 1 X 20 to 30 
Immediately followed by 60 second stretch   
Abs Hanging Leg Raises Straight Sets  2 X 15 
  Slant Bench Abs Straight Sets 2 X 12 
Off on Wednesday, Saturday, and Sunday

WARNING: Seek advice from a medical professional before beginning any new exercise program. The program listed above is for a professional bodybuilder and may not be suitable for every individual. Each workout is performed only after properly warming-up.
 

 

Bertil Foxxx:
Da li neko zna Dorianov program sta je radio,koliko ponavljanja,koje vezbe i kolko puta nedeljno??!!

Polomac:
http://www.dorianyates.net/chest.html

Polomac:
 ;)

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