Friday, May 14, 2010
Monday, May 10, 2010
CHEST
DB INCLINE - 55LB 1X10, 60LB 2X10
BB FLAT - 70LB 1X12, 90LB 1X12, 120LB/70LB 1X4/6
DIPS - 25LB/BW 1X6/6 1X4/6 1X2/8
CABLE FLYE - 20LB 1X12, 30LB/20LB 1X6/6, 40LB/30LB/20LB 1X4/4/4
BB FLAT - 70LB 1X12, 90LB 1X12, 120LB/70LB 1X4/6
DIPS - 25LB/BW 1X6/6 1X4/6 1X2/8
CABLE FLYE - 20LB 1X12, 30LB/20LB 1X6/6, 40LB/30LB/20LB 1X4/4/4
Saturday, May 8, 2010
SHOULDER
DB SEATED PRESS - 45LB 1X12, 50LB/35LB 2X6/6
DB SHRUG - 50LB 2X8, 60LB 1X8
DB SIDE LATERAL RAISE - 15LB 2X8, 20LB 2X8
DB SEATED ARNOLD - 30LB 1X8, 35LB 2X8
EZ UPRIGHT ROW - 50LB 2X8, 70LB/50LB 1X4/6
DB SIDE LATERAL RAISE - 20LB 2X8
DB SHRUG - 50LB 2X8, 60LB 1X8
DB SIDE LATERAL RAISE - 15LB 2X8, 20LB 2X8
DB SEATED ARNOLD - 30LB 1X8, 35LB 2X8
EZ UPRIGHT ROW - 50LB 2X8, 70LB/50LB 1X4/6
DB SIDE LATERAL RAISE - 20LB 2X8
Friday, May 7, 2010
BB SQUAT - 90LB 1X12, 140LB 1X8, 110LB 1X8, 140LB 1X6
LEG PRESS - 270LB 1X12, 360LB 1X8, 450LB 1X6, 450LB/360LB/270LB 1X4X4X4
HACK SQUAT - 90LB 1X8, 180LB 1X8, 230LB 1X8
BB FRONT SQUAT - 50LB 2X8, 70LB 1X8
LEG CURL - 120LB 1X10, 130LB 1X10, 140LB 1X10
SEATED CALF RAISE - 45LB 1X8, 70LB 1X8, 95LB/70LB/45LB 1X4X4X4
CALF RAISE - 305LB 1X12, 405LB 2X8
LEG PRESS - 270LB 1X12, 360LB 1X8, 450LB 1X6, 450LB/360LB/270LB 1X4X4X4
HACK SQUAT - 90LB 1X8, 180LB 1X8, 230LB 1X8
BB FRONT SQUAT - 50LB 2X8, 70LB 1X8
LEG CURL - 120LB 1X10, 130LB 1X10, 140LB 1X10
SEATED CALF RAISE - 45LB 1X8, 70LB 1X8, 95LB/70LB/45LB 1X4X4X4
CALF RAISE - 305LB 1X12, 405LB 2X8
Wednesday, May 5, 2010
ARMS
EZ C/G PRESS - 70LB 1X12, 90LB 2X8, 80LB 1X12
EZ SKULL-CRUSHER - 30LB 1X12, 40LB 1X12, 40LB/30LB 2X6X6
FR HAMMER CURL - 30LB 1X12, 40LB 1X8, 40LB/30LB/20LB 1X4X4X4
EZ PREACHER CURL - 30LB 1X12, 40LB/30LB 1X6X6, 40LB/30LB/20LB 2X4X4X4
DB SEATED TRICEP EXTENSION - 50LB 1X10, 50LB/40LB 3X6X6
EZ SKULL-CRUSHER - 30LB 1X12, 40LB 1X12, 40LB/30LB 2X6X6
FR HAMMER CURL - 30LB 1X12, 40LB 1X8, 40LB/30LB/20LB 1X4X4X4
EZ PREACHER CURL - 30LB 1X12, 40LB/30LB 1X6X6, 40LB/30LB/20LB 2X4X4X4
DB SEATED TRICEP EXTENSION - 50LB 1X10, 50LB/40LB 3X6X6
Tuesday, May 4, 2010
CHEST
DB INCLINE - 50LB 1X12, 60LB 1X12
BB INCLINE - 70LB 1X8, 90LB 1X8
DB FLAT - 55LB 1X10, 60LB 1X10
BB FLAT - 70LB 1X8, 90LB 1X8
DIP - BW 3X6
DB INCLINE FLYES - 25LB 2X8, 30LB 2X8
BB INCLINE - 70LB 1X8, 90LB 1X8
DB FLAT - 55LB 1X10, 60LB 1X10
BB FLAT - 70LB 1X8, 90LB 1X8
DIP - BW 3X6
DB INCLINE FLYES - 25LB 2X8, 30LB 2X8
Monday, May 3, 2010
BACK
BB DEADLIFT - 90LB 1X12, 180LB 1X12, 270LB/180LB 1X4X8, 180LB 1X10
BB B/O ROW - 70LB 1X12, 90LB 2X12, 110LB/90LB 1X6X6
PULL UP - BW 3X8
BB TBAR ROW - 90LB 1X12, 125LB/90LB 3X6X6
DB ROW - 50LB 3X10, 60LB/35LB 1X6X6
BB B/O ROW - 70LB 1X12, 90LB 2X12, 110LB/90LB 1X6X6
PULL UP - BW 3X8
BB TBAR ROW - 90LB 1X12, 125LB/90LB 3X6X6
DB ROW - 50LB 3X10, 60LB/35LB 1X6X6
Sunday, May 2, 2010
ARMS
EZ C/G PRESS - 70LB 2X12, 90LB 2X12
EZ SKULLCRUSHER - 30LB 1X12, DROPSET 40LB/30LB 3X6X6
DB SEATED EXTENSION - 50LB 4X8
TRICEP DIP - 45LB 2X12
FB HAMMER CURL - 40LB 2X12, 50LB 2X8
EZ PREACHER CURL - 30LB 2X12, 40LB 2X8
DB CURL - 20LB 2X12, 25LB 2X12
EZ SKULLCRUSHER - 30LB 1X12, DROPSET 40LB/30LB 3X6X6
DB SEATED EXTENSION - 50LB 4X8
TRICEP DIP - 45LB 2X12
FB HAMMER CURL - 40LB 2X12, 50LB 2X8
EZ PREACHER CURL - 30LB 2X12, 40LB 2X8
DB CURL - 20LB 2X12, 25LB 2X12
SHOULDER
DB SEATED PRESS - 45LB 2X12, 50LB 1X8
DB SHRUG - 50LB 2X12, 60LB 1X12
DB SIDE LATERAL - 10LB 1X8, 15LB 2X8, 20LB 1X8
DB ARNOLD PRESS - 30LB 3X8
EZ UPRIGHT ROW - 50LB 2X8, 60LB 1X8
DB SHRUG - 50LB 2X12, 60LB 1X12
DB SIDE LATERAL - 10LB 1X8, 15LB 2X8, 20LB 1X8
DB ARNOLD PRESS - 30LB 3X8
EZ UPRIGHT ROW - 50LB 2X8, 60LB 1X8
Wednesday, April 28, 2010
LEGS
BB SQUAT - 90LB 3X12
HACK SQUAT - 180LB 2X8, 230LB 2X8
LEG PRESS - 270LB 1X8, 360LB 1X8, 450LB 1X8
BB SQUAT - 90LB 2X8
STANDING CALF RAISE - 300LB 1X8, 330LB 1X8, 405LB 1X8
SEATED CALF RAISE - 90LB 2X8, 115LB 1X8
HACK SQUAT - 180LB 2X8, 230LB 2X8
LEG PRESS - 270LB 1X8, 360LB 1X8, 450LB 1X8
BB SQUAT - 90LB 2X8
STANDING CALF RAISE - 300LB 1X8, 330LB 1X8, 405LB 1X8
SEATED CALF RAISE - 90LB 2X8, 115LB 1X8
Tuesday, April 27, 2010
BACK
BB DEADLIFT - 90LB 1X8, 180LB 2X8, DROPSET 270LB/180LB 1X1X6
BB B/O ROW - 50LB 1X12, 70LB 1X12, 90LB 1X8, DROPSET 110LB/90LB/70LB 1X4X4X4
BB T-BAR TOW - 105LB 1X8, 140LB 1X8, DROPSET 140LB/105LB/70LB 1X5X5X5
PULL UP - BW 3X8
DB ROW - 60LB 1X8, 70LB 2X8
MILITARY PRESS - 70LB 2X12, 80LB 1X8
BB B/O ROW - 50LB 1X12, 70LB 1X12, 90LB 1X8, DROPSET 110LB/90LB/70LB 1X4X4X4
BB T-BAR TOW - 105LB 1X8, 140LB 1X8, DROPSET 140LB/105LB/70LB 1X5X5X5
PULL UP - BW 3X8
DB ROW - 60LB 1X8, 70LB 2X8
MILITARY PRESS - 70LB 2X12, 80LB 1X8
Monday, April 26, 2010
CHEST
DB INCLINE - 25LB 1X6, 50LB 1X12, 55LB 1X12, 60LB 1X10, DROPSET 70LB/40LB 1X4X6
BB FLAT - 70LB 1X12, 90LB 1X12, DROPSET 110LB/90LB 1X4X8, 110LB/90LB/70LB 1X4X4X4
DIP - BW 3X10
DB INCLINE FLY - 20LB 1X8, 25LB 1X8, 30LB 1X8, DROPSET 30LB/20LB 1X6X6
BB FLAT - 70LB 1X12, 90LB 1X12, DROPSET 110LB/90LB 1X4X8, 110LB/90LB/70LB 1X4X4X4
DIP - BW 3X10
DB INCLINE FLY - 20LB 1X8, 25LB 1X8, 30LB 1X8, DROPSET 30LB/20LB 1X6X6
Saturday, April 24, 2010
BACK
BB DEADLIFT - 90LB 1X12, 140LB 1X10, 180LB 2X8
BB B/O ROW - 50LB 1X12, 70LB 1X10, 90LB 1X8
BB T-BAR ROW - 45LB 1X8, 90LB 1X8, 125LB 1X8, DROPSET 135LB/90LB/45LB 1X5X5X5
DB ROW - 50LB 2X10, 60LB 1X8, DROPSET 70LB/40LB 1X6X6
MACHINE LAT PULLDOWN - 60LB 1X8, 70LB 1X8, DROPSET 90LB/50LB 1X6X6
BB B/O ROW - 50LB 1X12, 70LB 1X10, 90LB 1X8
BB T-BAR ROW - 45LB 1X8, 90LB 1X8, 125LB 1X8, DROPSET 135LB/90LB/45LB 1X5X5X5
DB ROW - 50LB 2X10, 60LB 1X8, DROPSET 70LB/40LB 1X6X6
MACHINE LAT PULLDOWN - 60LB 1X8, 70LB 1X8, DROPSET 90LB/50LB 1X6X6
SHOULDER
DB SEATED PRESS - 40LB 1X12, DROPSET 50LB/25LB 2X6X6
DB SHRUG - 40LB 1X10, 50LB 1X8, 60LB 1X8
MILITARY PRESS - 60LB 1X8, 80LB 1X8, DROPSET 90LB/50LB 1X5X5
UPRIGHT ROW - 60LB 1X8, 70LB 1X8, 80LB 1X8
DB SIDE LATERAL RAISE - 10LB 1X8, 15LB 2X8
DB SHRUG - 40LB 1X10, 50LB 1X8, 60LB 1X8
MILITARY PRESS - 60LB 1X8, 80LB 1X8, DROPSET 90LB/50LB 1X5X5
UPRIGHT ROW - 60LB 1X8, 70LB 1X8, 80LB 1X8
DB SIDE LATERAL RAISE - 10LB 1X8, 15LB 2X8
Wednesday, April 21, 2010
ARMS
EZ C/G BENCH PRESS - 50LB 1X12, 70LB 1X12, 90LB 1X12, DROPSET 110LB/90LB 1X4X8
HB HAMMER CURL - 30LB 1X12, 40LB 1X12, 50LB 1X8
EZ SKULLCRUSHER - 30LB 1X12, 40LB 1X12, 50LB 1X6, DROPSET 50LB/20LB 1X4X8
EZ PREACHER CURL - 30LB 1X12, 40LB 1X8, DROPSET 40LB/20LB 1X6X6
CABLE TRICEP EXT - DROPSET 30LB/20LB 3XFAILUREXFAILURE
DB CURL - 20LB 1X12, 25LB 1X12, 20LB 1XFAILURE
TRICEP DIP - DROPSET 45LB/BW 3X12X10
CALF RAISE - 210LB 1X12, 300LB 1X12, 405LB 1X12
SEATED CALF RAISE - 45LB 3X12
HB HAMMER CURL - 30LB 1X12, 40LB 1X12, 50LB 1X8
EZ SKULLCRUSHER - 30LB 1X12, 40LB 1X12, 50LB 1X6, DROPSET 50LB/20LB 1X4X8
EZ PREACHER CURL - 30LB 1X12, 40LB 1X8, DROPSET 40LB/20LB 1X6X6
CABLE TRICEP EXT - DROPSET 30LB/20LB 3XFAILUREXFAILURE
DB CURL - 20LB 1X12, 25LB 1X12, 20LB 1XFAILURE
TRICEP DIP - DROPSET 45LB/BW 3X12X10
CALF RAISE - 210LB 1X12, 300LB 1X12, 405LB 1X12
SEATED CALF RAISE - 45LB 3X12
Tuesday, April 20, 2010
LEGS
BB SQUAT - 90LB 1X6, 160LB 1X8, 180LB 2X6, DROPSET 200LB/90LB 1X2X8
LEG PRESS - 270LB 1X12, 360LB 1X8, 450LB 1X6, DROPSET 450LB/360LB/270LB 1X4X4X4
LEG CURL - 120LB 1X12, 130LB 1X8, 140LB 1X8, DROPSET 150LB/120LB 1X4X6
HACK SQUAT - 180LB 1X8, 270LB 1X8, 360LB 1X6
LEG EXTENSION - 40LB 1X8, 50LB 1X8, 60LB 1X8
MILITARY PRESS - 60LB 1X8, 80LB 3X6
LEG PRESS - 270LB 1X12, 360LB 1X8, 450LB 1X6, DROPSET 450LB/360LB/270LB 1X4X4X4
LEG CURL - 120LB 1X12, 130LB 1X8, 140LB 1X8, DROPSET 150LB/120LB 1X4X6
HACK SQUAT - 180LB 1X8, 270LB 1X8, 360LB 1X6
LEG EXTENSION - 40LB 1X8, 50LB 1X8, 60LB 1X8
MILITARY PRESS - 60LB 1X8, 80LB 3X6
Monday, April 19, 2010
CHEST
DB INCLINE - 25LB 1X6, 50LB 1X12, 60LB 2X8, DROPSET 60LB/30LB 1X4XFAILURE
BB FLAT - 70LB 1X12, 90LB 2X8, DROPSET 110LB/90LB/70LB 1X3X4XFAILURE
INCLINE FLY - 25LB 2X10, 35LB 1X8, DROPSET 35LB/25LB 1X4XFAILURE
MACHINE INCLINE - 90LB 1X12, 110LB 1X12, 130LB 1X10, DROPSET 130LB/110LB/90LB/70LB 1XFXFXFXF
DIPS - 3XFAILURE
BB FLAT - 70LB 1X12, 90LB 2X8, DROPSET 110LB/90LB/70LB 1X3X4XFAILURE
INCLINE FLY - 25LB 2X10, 35LB 1X8, DROPSET 35LB/25LB 1X4XFAILURE
MACHINE INCLINE - 90LB 1X12, 110LB 1X12, 130LB 1X10, DROPSET 130LB/110LB/90LB/70LB 1XFXFXFXF
DIPS - 3XFAILURE
Saturday, April 17, 2010
BACK
BB DEADLIFT - 90LB 1X6, 180LB 1X8, 250LB 1X5, DROPSET 270LB/180LB 1X3X4
PULL-UP - BW 3X8
BB B/O ROW - 70LB 2X10, 90LB 2X8
BB T-BAR ROW - 45LB 1X10, 90LB 1X8, 115LB 2X8
MACHINE LAT PULL-DOWN - 80LB 2X8, 90LB 1X6, 50LB 1X10
DB ROW - 50LB 2X10, 60LB 2X8
DB CURL - 20LB 1X12, 25LB 1X12
PULL-UP - BW 3X8
BB B/O ROW - 70LB 2X10, 90LB 2X8
BB T-BAR ROW - 45LB 1X10, 90LB 1X8, 115LB 2X8
MACHINE LAT PULL-DOWN - 80LB 2X8, 90LB 1X6, 50LB 1X10
DB ROW - 50LB 2X10, 60LB 2X8
DB CURL - 20LB 1X12, 25LB 1X12
Friday, April 16, 2010
SHOULDER
DB SEATED PRESS - 25LB 1X6, 35LB 1X10, 50LB 1X8 1X6, DROPSET 50LB/25LB 1X5X5
DB SHRUG - 50LB 2X10, DROPSET 60LB/40LB 2X6X6
UPRIGHT ROW - 60LB 2X8, 80LB 1X8
DB SEATED ARNOLD PRESS - 30LB 1X8, 35LB 1X8, DROPSET 40LB/25LB 1X5X5
DB SIDE LATERAL RAISE - 10LB 2X8, 15LB 2X6
DB FRONT LATERAL RAISE - 15LB 1X8, 20LB 2X6
SEATED CALF RAISE - 45LB 3X8
DB SHRUG - 50LB 2X10, DROPSET 60LB/40LB 2X6X6
UPRIGHT ROW - 60LB 2X8, 80LB 1X8
DB SEATED ARNOLD PRESS - 30LB 1X8, 35LB 1X8, DROPSET 40LB/25LB 1X5X5
DB SIDE LATERAL RAISE - 10LB 2X8, 15LB 2X6
DB FRONT LATERAL RAISE - 15LB 1X8, 20LB 2X6
SEATED CALF RAISE - 45LB 3X8
Wednesday, April 14, 2010
ARMS
BB C/G BENCH PRESS - 70LB 3X8, 90LB 1X6
EZ SKULL CRUSHER - 40LB 2X8, 50LB 1X6, 40LB 1X8
HB HAMMER CURL - 40LB 2X10, 50LB 1X8
EZ PREACHER CURL - 20LB 1X12, 40LB 1X8, DROPSET 40LB/20LB 1X5X5
WEIGHTED DIP - 45LB/BW 3XFAILUREXFAILURE
DB CURL - 20LB 1X12, 25LB 1X12
EZ SKULL CRUSHER - 40LB 2X8, 50LB 1X6, 40LB 1X8
HB HAMMER CURL - 40LB 2X10, 50LB 1X8
EZ PREACHER CURL - 20LB 1X12, 40LB 1X8, DROPSET 40LB/20LB 1X5X5
WEIGHTED DIP - 45LB/BW 3XFAILUREXFAILURE
DB CURL - 20LB 1X12, 25LB 1X12
Tuesday, April 13, 2010
LEGS
BB SQUAT - 90LB 1X6, 140LB 1X8, 160LB 1X8, 180LB 1X6, 200LB 1X3, DROPSET 180LB/90LB 1X5X5
LEG PRESS - 270LB 1X8, 360LB 1X8, 450LB 2X6, 270LB 1X8
LEG CURL - 120LB 1X8, 130LB 1X8, 140LB 1X8, 150LB 1X8
LEG EXTENSION - 40LB 1X8, 50LB 1X8, 60LB 1X8
HACK SQUAT - 90LB 1X8, 180LB 1X8, DROPSET 360LB/180LB 1X5X5
DB SHRUGS - 50LB 2X8, 55LB 1X8
LEG PRESS - 270LB 1X8, 360LB 1X8, 450LB 2X6, 270LB 1X8
LEG CURL - 120LB 1X8, 130LB 1X8, 140LB 1X8, 150LB 1X8
LEG EXTENSION - 40LB 1X8, 50LB 1X8, 60LB 1X8
HACK SQUAT - 90LB 1X8, 180LB 1X8, DROPSET 360LB/180LB 1X5X5
DB SHRUGS - 50LB 2X8, 55LB 1X8
Monday, April 12, 2010
CHEST
DB INCLINE - 25LB 1X6, 55LB 1X8, 60LB 2X8, 55LB 1X8
BB FLAT - 90LB 1X8, 110LB 1X5, 100LB 1X5, 90LB 1X8, DROPSET 90LB/70LB 1X5X5
BB UPRIGHT ROW - 60LB 1X8, 70LB 1X8, 80LB 1X6
DB INCLINE FLY - 20LB 1X8, 30LB 1X8, 35LB 1X8, DROPSET 35LB/25LB 1X5X5
DIPS - 3XFAILURE
MACHINE INCLINE PRESS - 90LB 2X8, DROPSET 90LB/70LB/50LB - 1X5X5X5
PUSHUP - BW 1X12
BB FLAT - 90LB 1X8, 110LB 1X5, 100LB 1X5, 90LB 1X8, DROPSET 90LB/70LB 1X5X5
BB UPRIGHT ROW - 60LB 1X8, 70LB 1X8, 80LB 1X6
DB INCLINE FLY - 20LB 1X8, 30LB 1X8, 35LB 1X8, DROPSET 35LB/25LB 1X5X5
DIPS - 3XFAILURE
MACHINE INCLINE PRESS - 90LB 2X8, DROPSET 90LB/70LB/50LB - 1X5X5X5
PUSHUP - BW 1X12
Saturday, April 10, 2010
BACK
BB DEADLIFT - 90LB 1X6, 180LB 1X8, 230LB 1X6, 250LB 1X6, 180LB 1X8
BB B/O ROW - 70LB 2X10, 90LB 2X8
MACHINE LAT PULLDOWN - 80LB 1X8, 90LB 1X8, DROPSET 100LB/90LB 1X5X5, 70LB 1X10
BB TBAR ROW - 45LB 1X12, 90LB 3X8
DB ROW - 45LB 1X10, 50LB 1X8, 55LB 2X8
DB PREACHER CURL - 20LB 2X12
DB HAMMER CURL - 20LB 1X12
BB B/O ROW - 70LB 2X10, 90LB 2X8
MACHINE LAT PULLDOWN - 80LB 1X8, 90LB 1X8, DROPSET 100LB/90LB 1X5X5, 70LB 1X10
BB TBAR ROW - 45LB 1X12, 90LB 3X8
DB ROW - 45LB 1X10, 50LB 1X8, 55LB 2X8
DB PREACHER CURL - 20LB 2X12
DB HAMMER CURL - 20LB 1X12
Friday, April 9, 2010
SHOULDER
DB SEATED PRESS - 25LB 1X6, 45LB 2X8, 50LB 1X8, DROPSET 50LB/30LB 1X6XFAILURE
DB SHRUG - 50LB 1X12, 60LB 2X8, DROPSET 70LB/50LB 1X6XFAILURE
DB LATERAL RAISE - 15LB 1X12, 20LB 2X12
DB SEATED ARNOLD PRESS - 30LB 2X8, 35LB 1X8, DROPSET 35LB/20LB 1X6XFAILURE
BB UPRIGHT ROW - 60LB 2X8, 70LB 1X8, 80LB 1X8
MACHINE SIDE LATERAL RAISE - 40LB 1X8, 45LB 1X8, 50LB 1X8, DROPSET 55LB/40LB 1X6XFAILURE
DB SHRUG - 50LB 1X12, 60LB 2X8, DROPSET 70LB/50LB 1X6XFAILURE
DB LATERAL RAISE - 15LB 1X12, 20LB 2X12
DB SEATED ARNOLD PRESS - 30LB 2X8, 35LB 1X8, DROPSET 35LB/20LB 1X6XFAILURE
BB UPRIGHT ROW - 60LB 2X8, 70LB 1X8, 80LB 1X8
MACHINE SIDE LATERAL RAISE - 40LB 1X8, 45LB 1X8, 50LB 1X8, DROPSET 55LB/40LB 1X6XFAILURE
Wednesday, April 7, 2010
ARMS
EZ CG BENCH PRESS - 70LB 1X12, 90LB 1X10, 110LB 1X6, 90LB 1X8
EZ SKULL CRUSHER - 50LB 2X8, 40LB 2X12
HB HAMMER CURL - 40LB 2X12, 50LB 1X8 1X6
PREACHER CURL - 20LB 1X12, 30LB 1X10, 40LB 1X5, 20LB 1X10
DECLINE CRUNCH - 45LB 3X20
TRICEP DIP - 3XFAILURE
DB CURL - 20LB 1X12, 25LB 1X12, 20LB 1X12
EZ SKULL CRUSHER - 50LB 2X8, 40LB 2X12
HB HAMMER CURL - 40LB 2X12, 50LB 1X8 1X6
PREACHER CURL - 20LB 1X12, 30LB 1X10, 40LB 1X5, 20LB 1X10
DECLINE CRUNCH - 45LB 3X20
TRICEP DIP - 3XFAILURE
DB CURL - 20LB 1X12, 25LB 1X12, 20LB 1X12
Tuesday, April 6, 2010
LEGS
BB SQUAT - 70LB 1X6, 140LB 1X10, 160LB 1X8, 180LB 1X8/6
LEG PRESS - 270LB 1X10, 360LB 1X8, 450LB 2X8/6
LEG CURL - 120LB 1X10, 130LB 1X8, DROPSET 140LB 130LB 100LB 1X4/4/4
LEG EXTENSION - 100LB 3X8
BB SQUAT - 70LB 3XFAILURE
LEG PRESS - 270LB 1X10, 360LB 1X8, 450LB 2X8/6
LEG CURL - 120LB 1X10, 130LB 1X8, DROPSET 140LB 130LB 100LB 1X4/4/4
LEG EXTENSION - 100LB 3X8
BB SQUAT - 70LB 3XFAILURE
Monday, April 5, 2010
CHEST
DB INCLINE - 30LB 1X6, 50LB 1X10, 55LB 1X8, 60LB 1X6, 50LB 1X9
BB FLAT - 90LB 1X8/6, 110LB 1X2, 100LB 1X4, 90LB 1X5, 70LB 1X12
DB INCLINE FLY - 20LB 1X10, 25LB 1X8, 30LB 1X8, 25LB 1X10
DIPS - 2XFAILURE
BB FLAT - 90LB 1X8/6, 110LB 1X2, 100LB 1X4, 90LB 1X5, 70LB 1X12
DB INCLINE FLY - 20LB 1X10, 25LB 1X8, 30LB 1X8, 25LB 1X10
DIPS - 2XFAILURE
Saturday, April 3, 2010
BACK
BB DEADLIFT - 90LB 1X8, 160LB 1X8, 180LB 2X8, 230LB 1X6
BB B/O ROW - 70LB 1X10, 90LB 2X8, 110LB 1X4, 90LB 1X6
LAT PULLDOWN - 90LB 1X10, 100LB 2X8, 90LB 1X8
TBAR ROW - 45LB 1X8, 90LB 2X8, 45LB 1X8
BB B/O ROW - 70LB 1X10, 90LB 2X8, 110LB 1X4, 90LB 1X6
LAT PULLDOWN - 90LB 1X10, 100LB 2X8, 90LB 1X8
TBAR ROW - 45LB 1X8, 90LB 2X8, 45LB 1X8
Friday, April 2, 2010
SHOULDERS
DB SEATED PRESS - 25LB 1X8, 40LB 1X8, 45LB 2X8, 50LB 1X6
DB SHRUGS - 50LB 1X8, 60LB 2X8, 70LB 1X8
DB SIDE LAT RAISE - 12LB 1X8, 15LB 1X8, 20LB 1X8, 15LB 1XFAILURE
DB ARNOLD PRESS - 35LB 4X8
UPRIGHT ROW - 60LB 2X8, 70LB 2X8
DB SHRUGS - 50LB 1X8, 60LB 2X8, 70LB 1X8
DB SIDE LAT RAISE - 12LB 1X8, 15LB 1X8, 20LB 1X8, 15LB 1XFAILURE
DB ARNOLD PRESS - 35LB 4X8
UPRIGHT ROW - 60LB 2X8, 70LB 2X8
Wednesday, March 31, 2010
ARMS
BB CG BENCH PRESS - 90LB 2X8, 70LB 1X8
EZ PREACHER CURL - 30LB 1X12, 40LB 1X8, 30LB 1X10
EZ SKULLCRUSHER - 30LB 1X12, 40LB 2X8
HC HAMMER CURL - 30LB 1X12, 40LB 2X8
MACHINE PUSHDOWN - 40LB 1X12, 50LB 1X10, 60LB 1X6
DB CURL - 20LB 1X12, 25LB 1X6
TRICEP DIP - 3XFAILURE
EZ PREACHER CURL - 30LB 1X12, 40LB 1X8, 30LB 1X10
EZ SKULLCRUSHER - 30LB 1X12, 40LB 2X8
HC HAMMER CURL - 30LB 1X12, 40LB 2X8
MACHINE PUSHDOWN - 40LB 1X12, 50LB 1X10, 60LB 1X6
DB CURL - 20LB 1X12, 25LB 1X6
TRICEP DIP - 3XFAILURE
Tuesday, March 30, 2010
LEGS
BB SQUAT - 90LB 1X12, 110LB 1X10, 140LB 1X8, 110LB 1X10
LEG PRESS - 270LB 1X12, 360LB 1X10, 450LB 1X8, 360LB 1X10
LEG EXTENSION - 100LB 1X12, 110LB 1X12, 120LB 1X12, 100LB 1X12
LEG CURL - 120LB 1X12, 130LB 1X10, 140LB 1X8
STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X0
LEG PRESS - 270LB 1X12, 360LB 1X10, 450LB 1X8, 360LB 1X10
LEG EXTENSION - 100LB 1X12, 110LB 1X12, 120LB 1X12, 100LB 1X12
LEG CURL - 120LB 1X12, 130LB 1X10, 140LB 1X8
STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X0
Monday, March 29, 2010
CHEST
DB INCLINE - 50LB 1X12, 55LB 2X8, 30LB 1X12
DB FLAT - 50LB 1X10, 60LB 1X8, 55LB 1X8, 30LB 1X8
DECLINE SITUP - 35LB 1X15, 45LB 2X15, 25LB 1X15
DB INCLINE FLY - 20LB 1X12, 25LB 1X10, 30LB 1X8, 25LB 1X8
CHEST DIP - 3XFAILURE
KNEE RAISE - 4X15
DB FLAT - 50LB 1X10, 60LB 1X8, 55LB 1X8, 30LB 1X8
DECLINE SITUP - 35LB 1X15, 45LB 2X15, 25LB 1X15
DB INCLINE FLY - 20LB 1X12, 25LB 1X10, 30LB 1X8, 25LB 1X8
CHEST DIP - 3XFAILURE
KNEE RAISE - 4X15
Sunday, March 28, 2010
CARDIO
BEGINNER SWIMMING LESSONS
+ STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X12, 230LB 1X12
+ STANDING CALF RAISE - 210LB 1X12, 330LB 1X12, 405LB 1X12, 230LB 1X12
Saturday, March 27, 2010
LEGS/TRICEP
BB SQUAT - 90LB 1X12, 140LB 1X10, 160LB 1X4, 140LB 1X4, 90LB 1X12
LEG PRESS - 270LB 2X12, 360LB 2X12, 450LB 1X5, 410LB 1X6
SKULL CRUSHER - 40LB 1X12, 50LB 1X10, 60LB 1X8, 50LB 1X10
PULL DOWN - 30LB 1X12, 40LB 1X12, 50LB 1X8, 60LB 1X6, 40LB 1X12
LEG EXTENSION - 90LB 1X12, 100LB 1X12, 110LB 1X12, 120LB 1X12
SUPERSET TRICEP DIP/BB SQUAT - BW/90LB 1X12/8, 25LB/90LB 1X12/8, 35LB 1X12/8, 45LB/90LB 1X12/8, 70LB 1X12/0
LEG PRESS - 270LB 2X12, 360LB 2X12, 450LB 1X5, 410LB 1X6
SKULL CRUSHER - 40LB 1X12, 50LB 1X10, 60LB 1X8, 50LB 1X10
PULL DOWN - 30LB 1X12, 40LB 1X12, 50LB 1X8, 60LB 1X6, 40LB 1X12
LEG EXTENSION - 90LB 1X12, 100LB 1X12, 110LB 1X12, 120LB 1X12
SUPERSET TRICEP DIP/BB SQUAT - BW/90LB 1X12/8, 25LB/90LB 1X12/8, 35LB 1X12/8, 45LB/90LB 1X12/8, 70LB 1X12/0
Friday, March 26, 2010
BACK
BB DEADLIFT - 90LB 1X12, 140LB 1X12, 160LB 1X10, 180LB 1X10, 230LB 1X4, 90LB 1X12
W/G PULLUP - BW 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X12 2X10
MACHINE LAT PULLDOWN - 60LB 1X12, 70LB 1X10, 80LB 2X8
DB ROW - 60LB 1X12, 50LB 3X12
LEG RAISE - BW 1X20/15/10
W/G PULLUP - BW 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X12 2X10
MACHINE LAT PULLDOWN - 60LB 1X12, 70LB 1X10, 80LB 2X8
DB ROW - 60LB 1X12, 50LB 3X12
LEG RAISE - BW 1X20/15/10
Thursday, March 25, 2010
CHEST
DB FLAT - 30LB 1X12, 50LB 1X12, 55LB 1X10, 60LB 1X8 DROPSET 60LB/40LB 1X6/6
DB INCLINE - 50LB 3X8, 45LB 1X8
DECLINE SIT UP - 25LB/BW 1X15/5, 35LB/BW 2X15/5
DB DECLINE - 30LB 4X12
DB FLAT - 35LB 1X12, 55LB 1X8 2X7, 35LB 1X12
LEG RAISE - 1X20/15/10
PUSH UP - 1X20
DB INCLINE - 50LB 3X8, 45LB 1X8
DECLINE SIT UP - 25LB/BW 1X15/5, 35LB/BW 2X15/5
DB DECLINE - 30LB 4X12
DB FLAT - 35LB 1X12, 55LB 1X8 2X7, 35LB 1X12
LEG RAISE - 1X20/15/10
PUSH UP - 1X20
Monday, March 22, 2010
SHOULDER/BICEP
DB SHOULDER PRESS - 20LB 1X12, 25LB 1X12, 3OLB 2X12, 35LB 2X10
SUPERSET DB SHRUG/BB UPRIGHT ROW - 50LB/40LB 2X12/12, 60LB/60LB 2X12/8
BB PREACHER CURL - 20LB 2X12, 25LB 1X10, 30LB 1X8
SUPERSET DB ARNOLD PRESS/BB HAMMER CURL - 20LB/20LB 2X12/12, 25LB/30LB 1X12/8, 30LB/30LB 1X12/8 1X0/8
DB CURL - 15LB 1X12, 20LB 2X12
LATERAL RAISE - 15LB 3X8
SUPERSET DB SHRUG/BB UPRIGHT ROW - 50LB/40LB 2X12/12, 60LB/60LB 2X12/8
BB PREACHER CURL - 20LB 2X12, 25LB 1X10, 30LB 1X8
SUPERSET DB ARNOLD PRESS/BB HAMMER CURL - 20LB/20LB 2X12/12, 25LB/30LB 1X12/8, 30LB/30LB 1X12/8 1X0/8
DB CURL - 15LB 1X12, 20LB 2X12
LATERAL RAISE - 15LB 3X8
Sunday, March 21, 2010
LEGS/TRICEP
BB SQUAT - 90LB 2X12, 140LB 1X3, 110LB 2X12, 120LB 2X12
LEG PRESS - 270LB 2X12, 360LB 2X8, 320LB 1X12
BB REV/G PRESS - 50LB 2X12, 70LB 1X7/8, 60LB 1X12
BB LYING TRI EXT. - 50LB 2X12, 60LB 2X12, 50LB 1X12
CALF RAISE - 210LB 1X12, 300LB 2X12, 405LB 2X12
MACHINE PULL DOWN - 30LB 1X12, 40LB 2X12, 50LB 1X8, 40LB 1X12
BB REV/G PRESS - 90LB 3X6
BB SQUAT - 90LB 1X12, 140LB 1X7, 90LB 1X12
LEG EXT. - 70LB 1X12, 80LB 1X12, 90LB 1X12, 100LB 1X12
MACHINE LEG CURL - 110LB 1X12, 120LB 1X12, 130LB 1X7
LEG PRESS - 270LB 2X12, 360LB 2X8, 320LB 1X12
BB REV/G PRESS - 50LB 2X12, 70LB 1X7/8, 60LB 1X12
BB LYING TRI EXT. - 50LB 2X12, 60LB 2X12, 50LB 1X12
CALF RAISE - 210LB 1X12, 300LB 2X12, 405LB 2X12
MACHINE PULL DOWN - 30LB 1X12, 40LB 2X12, 50LB 1X8, 40LB 1X12
BB REV/G PRESS - 90LB 3X6
BB SQUAT - 90LB 1X12, 140LB 1X7, 90LB 1X12
LEG EXT. - 70LB 1X12, 80LB 1X12, 90LB 1X12, 100LB 1X12
MACHINE LEG CURL - 110LB 1X12, 120LB 1X12, 130LB 1X7
Saturday, March 20, 2010
BACK
BB DEADLIFT - 90LB 2X12, 140LB 1X10, 160LB 1X10, 180LB 2X8, 230LB 1X1, 90LB 1X12
W/G PULL UP - BODYWEIGHT 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X10, 90LB 1X8, 50LB 1X12
DB ROW - 60LB 2X12 1X10/8
MACHINE LAT PULL DOWN - 50LB 1X12, 60LB 1X12, 70LB 1X12, 80LB 2X8, 70LB 1X12
T-BAR ROW - 45LB 3X8
W/G PULL UP - BODYWEIGHT 5X8
BB B/O ROW - 50LB 2X12, 70LB 1X10, 90LB 1X8, 50LB 1X12
DB ROW - 60LB 2X12 1X10/8
MACHINE LAT PULL DOWN - 50LB 1X12, 60LB 1X12, 70LB 1X12, 80LB 2X8, 70LB 1X12
T-BAR ROW - 45LB 3X8
Friday, March 19, 2010
CHEST
DB INCLINE - 20LB 1X12, 55LB 1X7, 50LB 2X8, 30LB 1X8, DROPSET 55LB/30LB 1X6/6
DB FLAT - 50LB 2X8, 55LB 1X8, 30LB 1X8
BB FLAT - 90LB 1X8/6, 70LB 1X8/7
DB FLAT - 55LB 1X0, 30LB 1X12/10/8
PUSH UP - 1X0
DB FLAT - 50LB 2X8, 55LB 1X8, 30LB 1X8
BB FLAT - 90LB 1X8/6, 70LB 1X8/7
DB FLAT - 55LB 1X0, 30LB 1X12/10/8
PUSH UP - 1X0
Wednesday, March 17, 2010
SHOULDERS
DB SEATED SHOULDER PRESS - 30LB 3X12
DB SHRUGS - 60LB 3X12, 50LB 2X8, 40LB 1X10, 30LB 1X12
DB ARNOLD PRESS - 20LB 3X12
BB UPRIGHT ROW - 30LB 3X12
DB FLAT BP - 50LB 1X10
DB SHRUGS - 60LB 3X12, 50LB 2X8, 40LB 1X10, 30LB 1X12
DB ARNOLD PRESS - 20LB 3X12
BB UPRIGHT ROW - 30LB 3X12
DB FLAT BP - 50LB 1X10
Tuesday, March 16, 2010
BACK/TRICEP
BACK -
BB DEADLIFT - 90LB 2X12, 180LB 2X8, 140LB 1X9
DB ROW - 60LB 1X12/10/8/8/6
WIDE GRIP PULL UP - BODYWEIGHT 5X8
(MACHINE) LOW ROW - 60LB 3X12, 70LB 2X12
TRICEP -
BB REVERSE/CLOSE GRIP BP - 50LB 2X12, 70LB 2X8, 60LB 1X9
BB LYING TRICEP EXT. - 50LB 2X12/10, 50LB 1X8
(MACHINE) SEATED TRICEP EXT. - 30LB 2X10
(MACHINE) TRICEP PULLDOWN - 40LB 1X6, 30LB 2X12
BB DEADLIFT - 90LB 2X12, 180LB 2X8, 140LB 1X9
DB ROW - 60LB 1X12/10/8/8/6
WIDE GRIP PULL UP - BODYWEIGHT 5X8
(MACHINE) LOW ROW - 60LB 3X12, 70LB 2X12
TRICEP -
BB REVERSE/CLOSE GRIP BP - 50LB 2X12, 70LB 2X8, 60LB 1X9
BB LYING TRICEP EXT. - 50LB 2X12/10, 50LB 1X8
(MACHINE) SEATED TRICEP EXT. - 30LB 2X10
(MACHINE) TRICEP PULLDOWN - 40LB 1X6, 30LB 2X12
Monday, March 15, 2010
LEGS
LEGS
SQUATS - 90LB 2X12, 140LB 2X8, 90LB 1X12
LEG PRESS - 270LB 2X12, 360LB 1X8, 270LB 1X12
CALF RAISES - 210LB 3X12, 405LB 1X12, 225LB 1X12
LEG EXTENSION - 80LB 3x12
LEG CURL (HAMSTRING) - 120LB 3X12
LEG RAISES - BODYWEIGHT 3X15
SQUATS - 90LB 2X12, 140LB 2X8, 90LB 1X12
LEG PRESS - 270LB 2X12, 360LB 1X8, 270LB 1X12
CALF RAISES - 210LB 3X12, 405LB 1X12, 225LB 1X12
LEG EXTENSION - 80LB 3x12
LEG CURL (HAMSTRING) - 120LB 3X12
LEG RAISES - BODYWEIGHT 3X15
Sunday, March 14, 2010
CHEST/BICEP
CHEST -
DB INCLINE - 25LB 1X12, 50LB 3X8, DROP SET 50LB/30LB 1X6/8
DB FLAT - 50LB 1X12/5/6, 40LB 1X8, DROP SET 50LB/30LB 1X6/8
CHEST DIPS - BODYWEIGHT 2X12, 1X8
DB FLAT - 30LB 3X12
MACHINE INCLINE - 110LB 1X12/6, 90LB 1X12
PUSH UPS - 1X20/15/10
BICEP -
HAMMER CURL - 20LB 2X12, 30LB 2X8
PREACHER CURL - 20LB 1X12, 25LB 2X8
DB CURL - 15LB 1X12, 20LB 2X12
DB INCLINE - 25LB 1X12, 50LB 3X8, DROP SET 50LB/30LB 1X6/8
DB FLAT - 50LB 1X12/5/6, 40LB 1X8, DROP SET 50LB/30LB 1X6/8
CHEST DIPS - BODYWEIGHT 2X12, 1X8
DB FLAT - 30LB 3X12
MACHINE INCLINE - 110LB 1X12/6, 90LB 1X12
PUSH UPS - 1X20/15/10
BICEP -
HAMMER CURL - 20LB 2X12, 30LB 2X8
PREACHER CURL - 20LB 1X12, 25LB 2X8
DB CURL - 15LB 1X12, 20LB 2X12
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