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Posted 08 February 2014 by CutAndJacked.com

Workout Routine:


Eleonora Dobrinina

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Every workout, the first exercise will be a "general" pyramid method.  You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds.  You are using your own weight amount, of course, depending on your ability.  First finish A1, then start B1 and continue this way all through the training session.

For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.

Monday: Hamstrings & Abs

A1 - Romanian dead lift: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Lying leg curls: 5 sets, 10 reps your max weight - break 45 sec

C1 - Seated leg curls: 5 sets, 8 reps your max weight - break 45 sec

D1 - Incline crunches: 4 sets, 15 reps till failure - break 60 sec

Tuesday: Chest & Shoulders

A1 - Seated DB press: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - DB Lateral raises: 5 sets, 10 reps - break 45 sec

C1 - BB bench press: 5 sets, 8 reps - break 45 sec

D1 - Dips: 4 sets, 10 till failure - break 60 sec

Wednesday : Back & Abs

A1 - Seated lat pull down front: 6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Chin ups: 5 sets, 10 reps - break 45 sec

C1 - One arm DB row: 5 sets, 8 reps - break 45 sec

D1 - Dragon flag: 4 sets, 8 reps till failure - break 60 sec

 

Thursday 30-40 min of cardio low intensity

 

Friday: Quadriceps & Calves

A1 - Front squats: 6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec

B1 - Leg press: 5 sets, 10 reps - break 45 sec

C1 - Leg extension: 5 sets, 8 reps - break 45 sec

D1 - Seated calves raises: 4 sets, 12 till failure - break 60 sec

Saturday: Biceps & Triceps

 A1 - DB curl standing: 5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec

B1 - Inside grip bicep curl with EZ bar: 5 sets, 12 reps - break 45 sec

C1 - EZ bar lying triceps extension: 5 sets, 12 reps - break  45 sec

D1 -  Rope push-down: 5 sets, 12 reps - break 45 sec  

Sunday: OFF

Interview with Eleonora Dobrinina

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