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
Thursday, September 17, 2009
Bench Press - 95 - 1 x 10
Military Press - 45 x 10, 55 x 10, 65 - 2 x 8
2 Supersets - 65lbs:
Curls x8
Skull Crushers x8
Down-Up Woodchoppers - 5th setting - 2 x 8
Up-Down Woodchoppers - 5th setting - 2 x 8
2 Supersets - 80lbs:
Triceps Pressdowns x10
Cable Curls x10
Monday, September 21, 2009
Bench Press - bar x 20, 95 x 7, 135 -3 x 7
Dips - 3 Double Drop Sets - 15lbs x 8 + x4
Close-Grip Bench Press (EZ-Bar) - 80lbs - 3 x 10
Core
Monday, September 28, 2009
Bench Press - bar x 20
Bench Press - 3 Double Drop Sets - 145 x 5 + 95 x 7
Dips - 3 Double Drop Sets - 20 x 5 + x5
Cable Flyes - 3rd setting - 3 x 5
Up-Down Woodchoppers - 5th setting - 2 x 5
Down-Up Woodchoppers - 5th setting - 2 x 5
Thursday, October 1, 2009
Military Press - 45 x 10, 55 x 10, 65 - 3 x 8
3 Supersets - 65lbs:
Curls x8
Skull Crushers x 8
1H Arnold Presses - 30lbs - 3 x 10
3 Supersets of Double Drop sets:
Triceps Pressdowns (v-Rope) - 90 x 7 + 60 x 6
Cable Curls - 90 x 7 + 60 x 6
1-Dumbell Squats - 50lbs - 3 x 15
Monday, October 5, 2009
Parallel Cable Rows (parallel-grip) - 80 x 10, 90 x 10, 100 x 10, 110 x 10
Lat Pull-Downs (wide grip) - 80lbs - 4 x 10
Chest-Supported Rows - 55lbs - 3 x 8
1-Arm Cable Rows - 70lbs - 3 x 10
Incline DB Curls - 20lbs - 3 x 10
Thursday, October 8, 2009
Bench Press - bar x 20, 95 x 7, 135 x 7, 145 x 5, 135 - 2 x 6
Decline DB Bench Press - 50lbs - 3 x 8
Dips - 25lbs - 3 x 6
Decline Push-Ups - 25lbs on back - 3 x 6
Cable Chest Flyes - 2nd setting - 2 x 10
Cable Chest Fly-Raises - 2nd setting - 2 x 10