Week 8
Wednesday, March 08, 2006
Shoulders
Behind Neck Press (Smith)
50 x 10
70 x 8
80 x 6
80 x 5
BB Upright Row
80 x 10
80 x 8
60 x 8
Arnold Press
25s x 8
30s x 8
30s x 6
DB Lateral Raise
10s x 10
10s x 10
10s x 10
DB Front Raise
30 x 10
30 x 10
30 x 8
Decline Situps
25 x 10
25 x 10
25 x 10
Hanging Knee Raises
bw x 20
bw x 20
bw x 15
Cable Crunches
60 x 20
80 x 20
80 x 20
Seated Knee Raises
bw x 20
bw x 20
bw x 20
Saturday, March 11, 2006
Back
Chin Ups
bw x 10
bw x 10
Pull Ups
bw x 7
bw x 6
Seated High Rows
70 x 10
80 x 10
80 x 10
Front Pulldown
100 x 8
110 x 8
110 x 8
Barbell Shrugs
110 x 10
110 x 10
110 x 10
Decline Situps
25 x 10
25 x 10
25 x 10
Hanging Knee Raises
bw x 20
bw x 20
bw x 15
Cable Crunches
70 x 20
80 x 20
80 x 20
Seated Knee Tucks
bw x 20
bw x 20
bw x 20
Monday, March 13, 2006
Legs
Squats
45 x 10
135 x 8
185 x 6
185 x 6
Leg Press
275 x 6
295 x 6
315 x 6
Lunges
20s x 10
30s x 10
30s x 5
Standing Calf Raises
220 x 10
220 x 10
230 x 10
Tuesday, March 14, 2006
Chest
DB Bench Press
30s x 8
45s x 6
45s x 6
50s x 6
Decline BP
100 x 6
105 x 6
110 x 6
Incline DB BP
40s x 6
45s x 6
45s x 6
Butterfly
40 x 8
50 x 8
60 x 6
Dips
bw x 10
bw x 10
bw x 9
Thursday, March 16, 2006
Arms
Barbell Curls
45 x 10
55 x 8
65 x 6
70 x 3
Skull Crushers
50 x 8
60 x 8
70 x 4
HS Curls
55 x 8
60 x 6
65 x 6
Rope Pushdowns
70 x 10
80 x 10
80 x 10
Wrist Curls
40 x 15
50 x 15
60 x 10
Hanging Knee Raises
bw x 20
bw x 20
bw x 20
Cable Crunches
80 x 20
90 x 20
100 x 20
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