Wednesday, May 20, 2009
Incline Bench Pres - bar x 12, 65 x 8, 95 x 8, 115 x 8, 125 - 5 x 5
Arnold Presses - 25lbs - 3 x 10
Milk Carton Shoulder Presses - 2 x 25 (out, in)
DB Side-Bends - 25lbs - 4 x 15
Friday, May 22, 2009
Plate Raises - 25lbs - 3 x 10
Barbell Curls - bar x 12
Barbell Curls - 95lbs - 3 x 4 (focus on eccentric)
3 Supersets - 55lbs - x12, x11, x10
Barbell Curls (wide-grip)
Skull Crushers
Sunday, May 24, 2009
Chest-Clap Leg-Up Push-Ups - 3 x 4
Bench Press - 95 x 8, 135 x 8
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5
Tuesday, June 2, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 x 5, 155 x 4, 160 x 3
DB Bench Press - 50lbs - 3 x 10
Dips - 20lbs - 2 x 8
Dips - x10
Abs
Wednesday, June 10, 2009
Parallel-Grip Horizontal Rows - 80 x 10, 90 x 10, 100 x 10, 110-x10,x8
Lat-Pull Downs (wide-grip) - 100lbs - 3 x 8
Full Chin-Up - 3 x 4
Hyperextension Side-Bends - 30lbs - 2 x 10 each side
Thursday, June 11, 2009
Bench Press - bar x 20, 95 x 8, 135 x 8, 145 - 3 x 5
Decline Bench Press - 50lbs - x9, x8, x7
Dips - 20lbs - 3 x 8
Hanging Leg Raises - 2 x 5
Captain’s Chair (bent + straight = 1) - 2 x 10
Thursday, July 16, 2009
Incline DB Bench Press - 45lbs - x10, x9, x8
Arnold Presses (sitting) - 25lbs - 2 x 10
1H DB Shoulder Presses (standing) - 25lbs - 2 x 10
Preacher Curls - 45lbs - 3 x 10
Core
Saturday, June 20, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 - x5, x5, x4
Chest-Supported Rows - 45lbs - 3 x 10
3 supersets - 80lbs:
Triceps Pressdowns (v-bar) - x12, x12, x12
Cable Curls - x12, x12, x8
Hyperextension Side-Bends - 40lbs - 3 x 6
Tuesday, June 30, 2009
Bench Press - Bar x 20, 95 x 7, 135 x 9, 145 x 5, 155 x 4
DB Bench Press - 55lbs - x7, x6, x6
Dips - 20lbs - 3 x 8
External Rotations - 15lbs - 3 x 12 each side
SB Crunches
Thursday, July 2, 2009
Chin-Ups (full) - x9, x7, x6
Parallel Cable Rows - 100lbs - 3 x 8
Lat Pull-Downs (very wide-grip) - 80lbs - 3 x 8
Preacher Curls - 50lbs - x10, x9, x6
Abs
Sunday, July 5, 2009
Arnold Presses (sitting) - 30lbs - 2 x 12
1-H Shoulder Presses - 30lbs - 2 x 10
EZ Bar Bench Press (close-grip) - 90lbs - 2 x 10
1-H Incline DB Curls - 20lbs - x12, x11, x10
Triceps Pressdowns (v-rope) - 80lbs - 2 x 12
Abs
Thursday, July 9, 2009
Bench Press - bar x 20, 95 x 7, 135 x 8, 145 - x5, x5, x8
DB Bench Press - 55lbs - 3 x 7
Dips - 20lbs - 3 x 10
Abs
Friday, July 10, 2009
Horizontal Cable Rows (parallel-grip) - 100lbs - 3 x 10
Chin-Ups - 3 x 6
1-Arm Cable Rows - 6th setting - 3 x 10 each side
Incline DB Curls - 20lbs - 3 x 10
Cable Curls - 80lbs - 2 x 8
Tuesday, July 14, 2009
Pull-Ups - x12, x10
Pull-Ups (parallel-grip) - x8
Lat-Pull Downs (wide-grip) - 80lbs - 3 x 10
Chest-Supported Rows - 50lbs - 3 x 8
Preacher Curls - 50lbs - x12, x9, x7
Cable Curls - 80 x 10, 70 x 10, 60 x10
Abs
Tuesday, July 21, 2009
Bench Press - bar x 20, 95 x 10, 135 x 7, 145 x 3
Rack Lock-Outs - 155 x 5, 185 x 5, 205 x 5, 225 x 5
Bench Press - 135 x 14, 155 x 4
Pull-Ups (parallel-grip) - x10 (full), x10
Bulgarian Split-Squats - 30lbs - 3 x 6
Abs
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