Thursday, July 23, 2009
Horizontal Cable-Rows (parallel-grip) - 100lbs - 2 x 13
Lat-Pull Downs (wide-grip) - 90lbs - 2 x 9
Chest-Supported Rows - 60lbs - 2 x 8
Preacher Curls - 60lbs - 2 x 8
Incline DB Curls - 20lbs - 2 x 11
Abs
Thursday, July 30, 2009
Horizontal Cable Rows (parallel-grip) - 110lbs - 3 x 10
Lat Pull-Downs (parallel-grip) - 80lbs - 3 x 10
Chest-Supported Rows - 60lbs - 3 x 9
1-Arm Cable Rows - 6th setting - 3 x 10 each side
Down-Up Woodchoppers - 3rd setting x 10, 4th setting x 10, 5th setting x 8 each side
Core
Friday, July 31, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 x 6, 155 x 4
Decline DB Bench Press - 50lbs - x12, x11, x10
Dips - 20lbs - 3 x 10
Hyperextension Side-Bends - 25lbs - 3 x 10
Tuesday, August 4, 2009
Horizontal Cable Rows - 110 x 10, 120 x 10, 130 x 10
Lat Pull-Downs (wide-grip) - 80 x 8, 90 x 8, 100 x 8, 110 x 8
Chin-Ups - 2 x 6
Pull-Ups - 2 x 6
Chest-Supported Rows - 70lbs - 3 x 6
1-Arm Cable Rows - 70 x 10, 80 x 10, 90 x 10
Down-Up Woodchoppers - 5th - 3 x 8
Thursday, August 6, 2009
Bench Press - bar x 20, 95 x 7, 135 x 10, 145 - 2 6, 135 x 7
Decline DB Bench Press: 55 - 3 x 6, 40 x 15
Dips - 15lbs - 3 x 12
Hyperextension Side-Bends - 40lbs - 3 x 7
Tuesday, August 18, 2009
Bench Press - bar x 20, 95 x 10, 135 x 10
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155 x 5, 165 x 3
Swiss Ball DB Bench Press - 40lbs - 3 x 12
Triceps Pressdowns - 30lbs - 3 x 11
Abs
Wednesday, August 19, 2009
BW Rows - 3 x 10
Lat Pull-Downs - 80lbs - 3 x 7
3 Supersets:
Swiss Ball Bent-Over DB Rows - 40lbs - x12
1-H DB Curls - 30lbs - x6, x5, x4
Thursday, August 20, 2009
Squats - bar x 10, 135 - 5 x 5
Bulgarian Split-Squats - 30lbs - 2 x 6
Core - SB - hyperextensions, reverse hyperextensions, abs
Friday, August 21, 2009
Military Press - 45 x 7, 65 - 3 x 10
Decline Push-Ups - 25lbs - 3 x 10
DB Arnold Press - 30lbs - 3 x 10
External Rotations - 15lbs - 2 x 10
Abs
Saturday, August 22, 2009
Supersets - 45 x 8, 55 - 3 x 12:
Barbell Curls
Skull Crushers
2 Drop Sets - DB Curls - 25 x 10 + 15 x 6
Abs
Sunday, August 23, 2009
Swiss Ball Wall Squats - 3 x 12
Swiss Ball Hamstring Curls + GA - 3 x 10
Swiss Ball Reverse Hyperextensions - 3 x 10
Ankle Band
Abs
Monday, August 24, 2009
Bench Press - bar x 20, 95 x 10, 135 x 10
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Bench Press - 155lbs - 3 x 5
Wednesday, August 26, 2009
Squats - bar x 10, 135 - 5 x 5
Bulgarian Split-Squats - 30lbs - 2 x 6
Calf Raises - 30lbs - 2 x 8 (same, opposite)
Thursday, August 27, 2009
Military Press - 45 x 10, 65 - 3 x 10
Incline Bench Press - 95lbs - 3 x 10
DB Arnold Press - 30lbs - 2 x 10
External Rotations - 15lbs - 2 x 10
Friday, August 28, 2009
Supersets - 45 x 8, 65 - x10, x9, x8:
Barbell Curls
Skull Crushers
3 Drop Sets - DB Curls - 25 x 10 + 15 x 6
Wednesday, September 2, 2009
Incline DB Bench Press - 40lbs - 3 x 12
Arnold Press - 30lbs - 3 x 7
Dips - 15lbs - 3 x 8
Down-Up Woodchoppers - 5th setting - 2 x 7
Core
Wednesday, September 9, 2009
Horizontal Cable Rows (parallel-grip) - 90 x 12, 100 x 10, 110 x 8, 120 x 6
Chin-Ups - 3 x 6
Lat Pull-Downs (wide-grip) - 80lbs - 3 x 8
Chest-Supported Rows - 55lbs - 2 x 7
Incline DB Curls - 20lbs - x10, x7
Abs
Thursday, September 10, 2009
Incline DB Bench Press - 40lbs - x11, x10, x9, x8
Arnold Presses - 30lbs - 3 x 8
External Rotations - 15lbs - 3 x 10
Monday, September 14, 2009
Lat Pull-Downs (parallel-grip) - 80 x 10, 90 x 10, 100 x 10, 110 x 10
Parallel-Grip Chin-Ups - 3 x 6
DB Curls - 2 Double Drop Sets - 25 x 8/6 + 15 x 8/6
Bulgarian Split-Squats - 25lbs - 2 x 6
Wednesday, September 16, 2009
Push-Ups - x10, 10lbs x 10, 25lbs x 10, 35lbs - 5 x 10