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BODYDUİLDİNG.COM TARAFINDAN OLUŞTURUP UYGULADIĞIM ISINMA KOL OMUZ EGZERSİZİM. 01.10.2012
Workout Log Details
1
Ball Leg Curl
View Guide
8.6
Muscle Targeted: Hamstrings
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 50
edit
total weight: 14,850 kg
total reps: 150
Rest Between Exercises 0 min 45 sec
2
Physioball Hip Bridge
View Guide
N/A
Muscle Targeted: Glutes
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 25
edit
total weight: 9,900 kg
total reps: 100
Rest Between Exercises 0 min 45 sec
3
Bent-Knee Hip Raise
View Guide
8.0
Muscle Targeted: Abdominals
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
edit
total weight: 2,574 kg
total reps: 26
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
4
Rocket Jump
View Guide
N/A
Muscle Targeted: Quadriceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 2 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 3 | Stretching/Plyo
1 min 0 sec
Reps | 10
edit
total reps: 30
Rest Between Exercises 0 min 45 sec
5
Running, Treadmill
View Guide
8.1
Muscle Targeted: Quadriceps
Equipment Type: Machine
EXERCISE DETAILS:
set 1 | Cardio
5 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
Rest Between Sets 0 min 45 sec
set 2 | Cardio
3 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
edit
total reps: 0
Rest Between Exercises 0 min 45 sec
6
Alternate Hammer Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
26. SEP
28. SEP
30. SEP
2. OCT
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
7
Dumbbell Alternate Bicep Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
8
Standing Biceps Cable Curl
View Guide
8.4
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
9
Cable Hammer Curls - Rope Attachment
View Guide
7.8
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 5 | Standard Set
99 kg x 4
edit
total weight: 4,158 kg
total reps: 42
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
10
One Arm Supinated Dumbbell Triceps Extension
View Guide
N/A
Muscle Targeted: Triceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 8
edit
total weight: 468 kg
total reps: 36
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
11
Dumbbell Shoulder Press
View Guide
9.0
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
12
Bent Over Dumbbell Rear Delt Raise With Head On Bench
View Guide
8.7
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
13
Front Dumbbell Raise
View Guide
8.8
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 1 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
14
Cable Seated Lateral Raise
View Guide
8.4
Muscle Targeted: Shoulders
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
15
Bench Dips
View Guide
8.7
Muscle Targeted: Triceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
Workout Log Details
1
Ball Leg Curl
View Guide
8.6
Muscle Targeted: Hamstrings
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 50
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 50
edit
total weight: 14,850 kg
total reps: 150
Rest Between Exercises 0 min 45 sec
2
Physioball Hip Bridge
View Guide
N/A
Muscle Targeted: Glutes
Equipment Type: Exercise Ball
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 25
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 25
edit
total weight: 9,900 kg
total reps: 100
Rest Between Exercises 0 min 45 sec
3
Bent-Knee Hip Raise
View Guide
8.0
Muscle Targeted: Abdominals
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
edit
total weight: 2,574 kg
total reps: 26
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
4
Rocket Jump
View Guide
N/A
Muscle Targeted: Quadriceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 2 | Stretching/Plyo
1 min 0 sec
Reps | 10
Rest Between Sets 0 min 45 sec
set 3 | Stretching/Plyo
1 min 0 sec
Reps | 10
edit
total reps: 30
Rest Between Exercises 0 min 45 sec
5
Running, Treadmill
View Guide
8.1
Muscle Targeted: Quadriceps
Equipment Type: Machine
EXERCISE DETAILS:
set 1 | Cardio
5 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
Rest Between Sets 0 min 45 sec
set 2 | Cardio
3 min 0 sec
Distance | 0 miles
Setting | 0
Reps | 0
Calories | 0
Heart Rate | 0 avg bpm
edit
total reps: 0
Rest Between Exercises 0 min 45 sec
6
Alternate Hammer Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
26. SEP
28. SEP
30. SEP
2. OCT
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
7
Dumbbell Alternate Bicep Curl
View Guide
8.6
Muscle Targeted: Biceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
8
Standing Biceps Cable Curl
View Guide
8.4
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
9
Cable Hammer Curls - Rope Attachment
View Guide
7.8
Muscle Targeted: Biceps
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 2 | Standard Set
99 kg x 12
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 5 | Standard Set
99 kg x 4
edit
total weight: 4,158 kg
total reps: 42
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
10
One Arm Supinated Dumbbell Triceps Extension
View Guide
N/A
Muscle Targeted: Triceps
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 8
edit
total weight: 468 kg
total reps: 36
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
11
Dumbbell Shoulder Press
View Guide
9.0
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 3 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 3 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
12
Bent Over Dumbbell Rear Delt Raise With Head On Bench
View Guide
8.7
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
13
Front Dumbbell Raise
View Guide
8.8
Muscle Targeted: Shoulders
Equipment Type: Dumbbell
EXERCISE DETAILS:
set 1 | Standard Set
13 kg x 12
Rest Between Sets 3 min 45 sec
set 2 | Standard Set
13 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
13 kg x 6
Rest Between Sets 1 min 45 sec
set 4 | Standard Set
13 kg x 4
edit
total weight: 390 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
5
10
15
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
19 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
14
Cable Seated Lateral Raise
View Guide
8.4
Muscle Targeted: Shoulders
Equipment Type: Cable
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 0 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 0 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30
PROGRESS:
MAY '12
SEP '12
JAN '13
0
25
50
75
100
125
*Based On Estimated 1 Rep Max History
ESTIMATED 1 REP MAX
143 Kg. Oct 01, 2012
Rest Between Exercises 0 min 45 sec
15
Bench Dips
View Guide
8.7
Muscle Targeted: Triceps
Equipment Type: Body Only
EXERCISE DETAILS:
set 1 | Standard Set
99 kg x 12
Rest Between Sets 2 min 45 sec
set 2 | Standard Set
99 kg x 8
Rest Between Sets 2 min 45 sec
set 3 | Standard Set
99 kg x 6
Rest Between Sets 2 min 45 sec
set 4 | Standard Set
99 kg x 4
edit
total weight: 2,970 kg
total reps: 30