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Home Training Workouts Zoltan Kozma Workout

Zoltan Kozma Workout



Zoltan Kozma Workout

Cardio and Abs:
Interval Training on Treadmill (Switches Speeds and Inclines in which he sprints and jogs) or
Endurance Running on Treadmill at a Steady Pace
Lying Combination Crunches- 4 sets x 25 reps
Weighted Rope Crunches- 5 sets x 20 reps
Floor Wipers Superset w/ (Hanging Leg Raises)- 4 x 15 (20)
Twisting Weighted Decline Crunches- 4 sets x 30 reps
 
Legs:
Leg Extensions- 15, 12, 12, 15, 20
Leg Curls-15, 12, 12, 15, 20
Back Squat- 15, 10, 6, 4, 4, 6, 10
Front Squat- 20, 20, 15, 15, 20
Dumbbell Lunges- 15, 4 sets x 12 reps each leg
Seated Calf Raises-5 sets x 30 reps
Standing Calf Raises- 5 sets x 25 reps
 
Back:
Weighted Pull Ups- 20, 15, 10, 10, 10, 15
Deadlifts- 15, 8, 6, 6, 4, 6
Bent Over Barbell Row- 3 sets x 15 reps, 2 sets x 12 reps
T-Bar Row- 4 sets x 18 reps, Drop Set
Close Grip Pulldown- 20, 20, 12, 12, 40
Wide Grip Lat Pulldown- 12, 8, 8, 8, 8, 12
Cable Lat Pulldowns- 4 sets x 15 reps
 
Chest and Shoulders:
Incline Barbell Press- 25, 25, 20, 15, 12, 10
Flat Bench Press- 12, 12, 8, 4, 4, 50 rep rest-pause set
Incline Dumbbell Press Superset w/ (Flyes)- 3 sets x 15 (15)
Dumbbell Lateral Raises Superset w/ (Front Raises)- 4 x 20 (15)
Seated Arnold Press- 15, 15, 10, 6, 6, 10
Smith Machine Press- 15, 15, 8, 8, 20
Dumbbell Shrugs- 8 sets x 25 reps increasing weight
 
Biceps, Triceps:
Chin-Ups Superset w/ (Dips)- 2 warm-up + 5 failure sets each
Standing Barbell Curls S.S. w/ (Skull Crushers)-15,8,8,6,8,10
Preacher Curls Superset w/ (Close Grip Bench Press)- 15, 8, 8, 6, 4, 20 each
Cable Curls Superset w/ Rope Extensions- 4 sets x 15 , 20 each
 



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Date Published : 2010-01-28 13:21:53
Written By : Muscle Prodigy

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