Posted 25 August 2014 by

Workout Routine:

David Lengauer


Push workout (Chest, Delts, Triceps):

4 Sets of Bench press (6 reps)
3 Sets of Incline Dumbbell Bench press (8-10 reps)
3 Supersets of Dips and cable flies (12-15 reps)

3 Sets of Military Press (6 reps)
3 Sets of seated dumbbell shoulder press (8-10 reps)

 3 Sets of French Press (6 reps)
3 Sets of Triceps rope pushdowns (8-10 reps)

Pull Workout (Back, Neck, Biceps):

4 Sets of Deadlifts (6 reps)
4 Sets of Pull Ups (max reps)
3 Sets of seated Cable rows (8-10 reps)
3 Sets of one arm dumbbell rows (8-10 reps)

4 Sets of Dumbbell shrugs (6 reps)

3 Sets of Barbell Curls (6 reps)
3 Sets of seated Hammer Curls (8-10 reps)

Leg & Abs Workout:

4 Sets of Squats (6 reps)
3 Sets of Leg Press (8-10 reps)
3 Supersets of Leg Curls and Leg Extensions (12-15 reps)
4 Sets of Calf Raises (6-8 reps)

 3 Sets of Crunches (20 reps)
3 Sets of Leg Raises (20 reps)

David Lengauer interview


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