Week 5
Thursday, February 09, 2006
Legs
Squats
45 x 10
135 x 6
185 x 6
205 x 6
Leg Press
235 x 6
285 x 6
305 x 6
Leg Curls
100 x 6
115 x 6
130 x 6
Standing Calf Raises
230 x 10
250 x 10
260 x 10
Sunday, February 12, 2006
Back & Shoulders
Rear Pull Downs
80 x 10
100 x 6
110 x 6
120 x 6
HS Rows
90 x 6
100 x 6
110 x 6
Front Pull Downs
100 x 6
110 x 6
Seated Rows
80 x 10
100 x 10
Seated DB Press
25s x 10
35s x 6
35s x 6
35s x 4
Military Press
75 x 6
80 x 6
80 x 4
Rear DB Lateral Raise
10s x 10
10s x 10
Side DB Lateral Raise
10s x 10
10s x 10
Behind Neck Press
90 x 6
100 x 6
110 x 6
Tuesday, January 31, 2006
Chest
DB Incline Press
35s x 6
40s x 6
40s x 6
Decline Bench Press
100 x 6
105 x 6
105 x 4
Dumbell BP
30s x 10
40s x 6
45s x 6
45s x 6
ButterFly
40 x 8
50 x 8
50 x 6
Dips
bw x 7
bw x 6
Iso Lateral Incline Press
90 x 6
90 x 5
90 x 4
Week 6
Monday, February 20, 2006
Back
Dead Lift
45 x 8
135 x 8
225 x 6
235 x 6
245 x 6
Rear Pull Downs
80 x 10
100 x 8
110 x 6
HS Rows
90 x 8
100 x 6
105 x 6
Seated DB Press
30s x 6
35s x 6
40s x 3
Rear DB Lateral Raise
10 x 10
10 x 10
Side DB Lateral Raise
10 x 10
10 x 10
Wednesday, February 22, 2006
Legs
Squats
45 x 10
135 x 8
185 x 6
185 x 3
Leg Press
275 x 6
295 x 6
305 x 5
Leg Curls
100 x 8
115 x 8
115 x 8
Standing Calf Raises
220 x 10
230 x 10
230 x 10
Decline Situps
15 x 10
25 x 10
25 x 10
Hanging Knee Raises
bw x 25
bw x 18
Rope Crunches
100 x 25
100 x 25
100 x 25
Friday, February 24, 2006
Chest & Arms
DB Incline Press
40s x 6
45s x 6
Dumbell BP
30s x 10
45s x 6
45s x 6
50s x 1
ButterFly
40 x 8
50 x 8
50 x 8
Dips
bw x 10
bw x 7
Skull Crushers
40 x 8
50 x 8
60 x 8
Hammer Curls
55 x 8
60 x 6
60 x 6
Wrist Curls
40 x 15
50 x 15
50 x 15
Rope pushdowns
60 x 10
70 x 8
70 x 6
Week 7
Tuesday, February 28, 2006
Shoulders
Military Press
40 x 10
70 x 8
80 x 8
80 x 6
Behind Neck Press (Lever)
90 x 6
100 x 6
110 x 5
BB Front Raise
30 x 10
30 x 10
30 x 10
Side DB Lateral Raise
10s x 10
10s x 10
10s x 10
Upright Row (cable)
70 x 10
80 x 10
80 x 10
Decline Situps
25 x 10
25 x 10
Rope crunches
100 x 25
110 x 25
Hanging knee raises
bw x 25
bw x 25
Seated knee raises
bw x 25
bw x 25
Wednesday, March 01, 2006
Back
Chin Ups/Pull Ups
bw x 10
bw x 6
bw x 10
HS Rows
90 x 8
100 x 8
110 x 6
Rear Pull Downs
100 x 8
110 x 6
110 x 8
Seated Rows
80 x 10
100 x 8
100 x 8
DB Shrugs
45s x 10
50s x 10
55s x 10
Friday, March 03, 2006
Legs
Squats
45 x 10
135 x 8
185 x 6
185 x 3
Leg Press
275 x 6
295 x 6
295 x 6
Leg Curls
100 x 8
115 x 8
115 x 8
Standing Calf Raises
220 x 10
220 x 10
220 x 10
Saturday, March 04, 2006
Chest
BB Bench Press
45 x 10
95 x 6
115 x 6
125 x 6
Dips
bw x 10
bw x 10
bw x 10
Dumbell Fly
15s x 10
20s x 10
25s x 10
Iso Lateral Incline Press
90 x 6
90 x 6
90 x 6
Pullover
35 x 10
40 x 10
40 x 8
Barbell Incline Shoulder Raise
65 x 10
95 x 10
105 x 10
Cable Standing Fly
30s x 10
30s x 10
30s x 10
Sunday, March 05, 2006
Arms
Barbell Curls
45 x 10
55 x 8
65 x 6
65 x 6
Skull Crushers
40 x 8
60 x 8
60 x 8
Hammer Curls
55 x 8
60 x 6
65 x 5
Cable Pushdowns
60 x 10
70 x 10
80 x 10
Wrist Curls
40 x 15
50 x 15
60 x 6
Decline Situps
bw x 20
25 x 10
25 x 10
Hanging Knee Raises
bw x 20
bw x 20
bw x 20
Cable Crunches
100 x 20
100 x 20
80 x 20
Seated Knee Tucks
bw x 20
bw x 20
bw x 20
Week 8 will be finished tomorrow or the next day. I will post it after then.
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