Week 1
Sunday, January 08, 2006
Legs
Squats
12 x 45
6 x 95
6 x 115
6 x 135
Leg Press
12 x 45
6 x 95
6 x 115
6 x 135
Stiff Leg Deadlift
12 x 45
6 x 95
6 x 115
6 x 135
Leg Curls
12 x 30
8 x 50
8 x 70
Standing Calf Raises
10 x 80
10 x 110
10 x 140
Seated Calf Raises
10 x 45
10 x 55
10 x 60
Monday, January 09, 2006
Chest
Incline Dumbell Press
12 x 20s
6 x 30s
4 x 35s
4 x 35s
Flat Dumbell Press
10 x 20s
6 x 30s
5 x 35s
6 x 35s
Dips
8 x -80
6 x -60
5 x -40
5 x -20
Chin Ups
4 x bw
Pull Ups
5 x -60
4 x -40
Tuesday, January 10, 2006
Back
Dead Lift
12 x 45
10 x 115
6 x 135
6 x 155
4 x 185
4 x 205
3 x 225
Pull Downs
10 x 70
6 x 100
6 x 100
6 x 110
Hammer Strength Rows
10 x 70
6 x 90
6 x 90
6 x 90
Pull/Chin Ups
8 x -70
8 x -70
6 x -70
6 x -70
Wednesday, January 11, 2006
Shoulders
Seated DB Press
10 x 15s
10 x 20s
6 x 25s
6 x 30s
4 x 35s
2 x 35s
Military Press
10 x 45
10 x 55
6 x 65
4 x 75
Rear DB Lateral Raise
10 x 10s
6 x 15s
6 x 20s
6 x 20s
Side DB Lateral Raise
10 x 40
6 x 60
6 x 85
4 x 100
Thursday, January 12, 2006
Arms
Preacher Curls
10 x 35
6 x 45
6 x 55
6 x 55
Close Grip BP
10 x 45
6 x 65
6 x 75(spot)
6 x 70
Dumbell Curls
10 x 15s
6 x 20s
6 x 25s
4 x 30s
Triceps Cable Push Downs
10 x 40
8 x 60
8 x 80
8 x 80
Cable Curls
10 x 30
6 x 40
6 x 40
Rope Press Downs
10 x 20
8 x 40
8 x 60
6 x 70
Week 2
Sunday, January 15, 2006
Chest
Bench Press
45 x 12
95 x 6
105 x 6
115 x 4
110 x 6
DB Incline Press
25s x 10
30s x 8
35s x 6
40s x 5
Decline Bench Press
45 x 10
75 x 8
85 x 6
95 x 5
95 x 5
ButterFly
30 x 10
40 x 6
40 x 6
Monday, January 16, 2006
Legs
Squats
45 x 10
115 x 8
135 x 6
155 x 5
175 x 4
Leg Press
135 x 10
185 x 8
205 x 6
225 x 4
Leg Curls
60 x 10
85 x 8
100 x 6
115 x 6
Standing Calf Raises
100 x 10
130 x 8
160 x 6
200 x 6
Stiff Leg Dead Lift
45 x 10
115 x 8
165 x 6
185 x 4
Seated Calf Raises
45 x 10
70 x 8
80 x 6
90 x 4
Tuesday, January 17, 2006
Shoulders
Seated DB Press
15s x 12
25s x 10
30s x 6
35s x 4
30s x 6
Military Press (Smith)
10 x 55
6 x 70
6 x 70
6 x 70
Reverse Pec Dec
10 x 30
8 x 40
8 x 40
Rear DB Lateral Raise
10 x 10s
8 x 10s
6 x 15s
6 x 15s
Side Cable Lateral Raise
10 x 10s
10 x 10s
10 x 10s
Wednesday, January 18, 2006
Back
Dead Lift
12 x 45
10 x 135
8 x 185
6 x 205
6 x 225
Rear Pull Downs
10 x 70
6 x 100
6 x 100
6 x 100
HS Rows
10 x 70
6 x 90
6 x 90
6 x 90
Chin/Pull Ups
8 x -80
8 x -80
6 x -70
6 x -70
Thursday, January 19, 2006
Arms
Barbell Curls
10 x 35
8 x 45
6 x 55
6 x 60
Close Grip BP
45 x 10
90 x 8
95 x 6
Seated Dumbell Curls
8 x 25s
6 x 25s
6 x 25s
Skull Crushers
10 x 25
8 x 35
6 x 45
Hammer Curls
8 x 35
8 x 45
Week 3
Sunday, January 22, 2006
Chest
Bench Press
45 x 10
105 x 6
110 x 6(spot)
105 x 6(spot)
DB Incline Press
30s x 6
35s x 6
40s x 2
40s x 6
Decline Bench Press
85 x 6
95 x 6
100 x 6
ButterFly
30 x 8
40 x 8
40 x 6
Dips
-40 x 8
-20 x 5
-20 x 1
Cable Standing Fly
10s x 8
30s x 6
40s x 6
Cable Standing Forward Fly
20s x 6
20s x 6
Monday, January 23, 2006
Legs
Squats
45 x 10
135 x 6
185 x 6
205 x 4
Leg Press
135 x 10
205 x 8
225 x 6
265 x 3
Leg Curls
100 x 8
115 x 6
115 x 6
Standing Calf Raises
180 x 8
200 x 8
220 x 8
Seated Calf Raises
80 x 8
90 x 5
Stiff Leg Dead Lift
165 x 6
185 x 6
Tuesday, January 24, 2006
Shoulders
Seated DB Press
25s x 10
30s x 6
35s x 6
35s x 6
Military Press (Smith)
55 x 10
70 x 5
70 x 6
70 x 6
Reverse Pec Dec
30 x 8
40 x 8
50 x 5
Rear DB Lateral Raise
10s x 8
10s x 8
10s x 8
Side DB Lateral Raise
10s x 10
10s x 10
10s x 10
Wednesday, January 25, 2006
Back
Dead Lift
45 x 10
135 x 8
205 x 6
225 x 6
265 x 0
Rear Pull Downs
70 x 10
100 x 6
100 x 6
110 x 6
HS Rows
70 x 8
90 x 6
90 x 6
90 x 6
Chin/Pull Ups
-70 x 8
-70 x 5
-70 x 8
-70 x 7
Thursday, January 26, 2006
Arms
Barbell Curls
35 x 10
45 x 8
55 x 6
65 x 6
Dumbell Curls
25s x 10
30s x 7
30s x 8
Skull Crushers
35 x 10
45 x 8
50 x 8
Hammer Curls
45 x 8
50 x 6
55 x 6
Kickbacks
10s x 10
15s x 10
Wrist Curls
30 x 12
40 x 10
50 x 8
Rope pushdowns
40 x 10
50 x 8
70 x 8
Rev wrist curls
30 x 9
30 x 9
Cable pushdowns
50 x 10
60 x 10
70 x 8
90 x 8
Decline situps
bw x 15
10 x 10
10 x 10
Week 4
Sunday, January 29, 2006
Chest
Bench Press
45 x 10
105 x 6
105 x 6
105 x 5
DB Incline Press
30s x 6
35s x 6
40s x 6
Decline Bench Press
95 x 6
100 x 6
105 x 5
Dumbell BP
30s x 6
35s x 6
40s x 6
ButterFly
30 x 10
40 x 8
50 x 8
Dips
bw x 6
bw x 4
Iso Lateral Incline Press
50 x 6
70 x 6
90 x 6
Monday, January 30, 2006
Legs
Squats
45 x 10
135 x 6
185 x 6
205 x 4
Leg Press
135 x 10
225 x 6
265 x 6
275 x 6
Leg Curls
100 x 8
115 x 6
130 x 5
Standing Calf Raises
200 x 8
200 x 8
230 x 8
Seated Calf Raises
90 x 8
90 x 8
Stiff Leg Dead Lift
165 x 6
185 x 6
Tuesday, January 31, 2006
Shoulders
Seated DB Press
25s x 10
30s x 6
35s x 6
40s x 4
Military Press
45 x 10
75 x 6
80 x 6
80 x 6
Reverse Pec Dec
40 x 8
50 x 6
50 x 7
Rear DB Lateral Raise
10s x 10
10s x 10
Side Cable Lateral Raise
10s x 10
10s x 10
Cable Upright Row
40 x 10
60 x 10
80 x 10
Behind Neck Press
50 x 10
70 x 10
90 x 8
120 x 5
Cable Crunches
40 x 25
70 x 25
100 x 25
Seated Knee Tucks
bw x 20
bw x 20
bw x 20
Wednesday, February 01, 2006
Back
Dead Lift
45 x 10
135 x 6
205 x 6
225 x 6
235 x 4
Rear Pull Downs
70 x 10
100 x 6
100 x 6
100 x 6
HS Rows
90 x 6
95 x 6
100 x 6
Front Pull Downs
70 x 10
90 x 6
100 x 6
Seated Rows
60 x 10
70 x 10
80 x 10
DB Shrugs
45s x 10
45s x 10
50s x 10
Thursday, February 02, 2006
Arms
Barbell Curls
45 x 10
55 x 6
65 x 5
65 x 0
Dumbell Curls
25s x 10
30s x 8
30s x 7
Skull Crushers
35 x 10
45 x 8
50 x 8
Hammer Curls
45 x 8
55 x 6
60 x 6
Kickbacks
10s x 10
10s x 10
Wrist Curls
30 x 10
40 x 10
50 x 10
Rope pushdowns
60 x 10
70 x 8
80 x 5
Decline situps
10 x 10
15 x 10
Seated Knee Tucks
bw x 20
bw x 20
Rope Crunches
80 x 20
110 x 20
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