Current Records for Workout 1 at Cycle 1

Cycle 1 is the power stage, a period of brutal workouts during at least 2 month, where I will be performing low repetitions and maximum weight workouts.

On the leg workout these are my current marks. Note that these records are based on a low repetition workout that suits the power stage cycle:

Legs:

Exercise: Leg Press
Max Weight: 190Kg for a 4-6 reps range.

Exercise: Leg Curl
Max Weight: 35Kg for a 4-6 reps range.

Back:

Exercise: One Arm Bent Over Dumbell Row
Max Weight: 22,5Kg for a 4-6 reps range.

Exercise: Seated Rows
Max Weight: 45Kg for a 4-6 reps range.

Biceps:

Exercise: 45º Incline Bench bicep curl
Max Weight: 7,5Kg/10Kg for a 4-6 reps range.

I will edit this post this month to add the Ez-Curl Bicep but I am not sure the current weight for the 4-6 reps range.
Next post will be the current record for Chest, Shoulders (Deltoids) and Triceps.

Stay Fit!

The Training Program

My last workout was on last Thursday, I worked out chest, shoulders and biceps. Tomorrow I will pump my legs, back and triceps and do some cardio.

Here it is my training program, it is divided in 2 muscle groups. I should note that this training program is for the power stage that I am current on. Will be at the power stage/cycle until the middle/end of February.

Power Workout Program 1: Legs, Back and Triceps:

- Leg Press or Squat
- Leg Curl
- One Arm Dumbell Row
- Seated Row
- French Press

Power Workout Program 2: Chest, Shoulders and Biceps:

- Bench Press
- Bench Dumbell Flyes
- Military Press
- Dumbell Bicep Curl
- EZ - Barbell Bicep Curl

All the exercises are performed with 3 sets of 4 to 6 repetitions each set during the power stage.
Cardio workout will be made at the end od the workout, at least 15 to 25 minutes of cardio.