Lukasz Staniszewski
@woocash29
Workouts
5
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Lukasz Staniszewski
Sep 14, 2026, 7:08 PM
Shoulders, bicep and tricep. ARNOLD SPLIT.
Duration
1h 49m
Volume
6,393.5 kg
4 sets Shoulder Press (Machine Plates)
4 sets Single Arm Lateral Raise (Cable)
4 sets Rear Delt Reverse Fly (Cable)
4 sets EZ Bar Biceps Curl
4 sets Overhead Triceps Extension (Cable)
4 sets Triceps Pushdown
4 sets Hammer Curl (Dumbbell)
4 sets Triceps Rope Pushdown
3 sets EZ Barbell Preacher Curl
3 sets Seated Incline Curl
Lukasz Staniszewski
Sep 11, 2026, 6:32 PM
Chest and Back. Arnold split.
Duration
1h 26m
Volume
14,281 kg
4 sets Incline Bench Press (Smith Machine)
4 sets Reverse Grip Lat Pulldown (Cable)
4 sets Bench Press (Barbell)
4 sets Iso-Lateral Row (Machine)
4 sets Chest Fly (Machine)
3 sets Face Pull
4 sets Iso-Lateral Low Row
Lukasz Staniszewski
Sep 9, 2026, 12:26 PM
Shoulders, bicep and tricep. ARNOLD SPLIT.
Duration
1h 44m
Volume
6,478 kg
- 4 sets Shoulder Press (Machine Plates)
- 4 sets Single Arm Lateral Raise (Cable)
- 4 sets Rear Delt Reverse Fly (Cable)
- 4 sets EZ Bar Biceps Curl
- 4 sets Overhead Triceps Extension (Cable)
- 4 sets Triceps Pushdown
- 4 sets Hammer Curl (Dumbbell)
- 4 sets Triceps Rope Pushdown
- 4 sets EZ Barbell Preacher Curl
Lukasz Staniszewski
Sep 7, 2026, 3:29 PM
Chest and Back. Arnold split.
Duration
1h 16m
Volume
9,364 kg
- 4 sets Incline Bench Press (Smith Machine)
- 4 sets Reverse Grip Lat Pulldown (Cable)
- 4 sets Bench Press (Barbell)
- 4 sets Iso-Lateral Row (Machine)
- 4 sets Chest Fly (Machine)
- 3 sets Face Pull
- 4 sets Iso-Lateral Low Row
Lukasz Staniszewski
Sep 4, 2026, 1:00 PM
Shoulders, bicep and tricep. ARNOLD SPLIT.
Duration
1h 46m
Volume
7,692.5 kg
- 4 sets Shoulder Press (Machine Plates)
- 4 sets Single Arm Lateral Raise (Cable)
3 sets Upright Row (Cable)- 4 sets Rear Delt Reverse Fly (Cable)
- 4 sets EZ Bar Biceps Curl
- 3 sets Overhead Triceps Extension (Cable)
- 4 sets Triceps Pushdown
- 4 sets Hammer Curl (Dumbbell)
- 4 sets Triceps Rope Pushdown
3 sets Front Raise (Cable)
3 sets Bicep Curl (Dumbbell)- 4 sets EZ Barbell Preacher Curl