[Slimbo]

Week 9


Tuesday, March 21, 2006
Back
Pull Ups
bw x 10
bw x 8

HS Rows
90 x 8
110 x 8
110 x 8

Rear Pull Downs
100 x 8
110 x 8
110 x 8

Seated Rows
100 x 10
100 x 10
110 x 10

DB Shrugs
55s x 10
55s x 10
65s x 10

Decline Situps
25 x 10
25 x 10
25 x 10

Seated Knee Tucks
bw x 20
bw x 20
bw x 20


Friday, March 24, 2006
Chest

Bench Press
45 x 10
115 x 6
125 x 6
130 x 3

Iso Lateral Incline Press
90 x 6
100 x 6
110 x 6

Cable Standing Fly
30s x 10
30s x 10
30s x 10

Pullovers
35 x 10
40 x 10
40 x 10

Dips
bw x 10
bw x 10
bw x 10

Rope Crunches
90 x 20
90 x 20
100 x 20

Hanging Knee Raises
bw x 20
bw x 20
bw x 20


Sunday, March 26, 2006
Shoulders

Miltary Press
40 x 10
70 x 8
80 x 6
90 x 6

Behind Neck Press
90 x 8
100 x 6
110 x 6

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

Decline Situps
25 x 10
25 x 10
25 x 10

Seated Knee Tucks
bw x 25
bw x 25
bw x 25


Wednesday, March 29, 2006
Legs

Squats
45 x 10
135 x 8
185 x 6
185 x 6

Leg Press
295 x 6
315 x 6
325 x 6

Leg Curls
100 x 8
115 x 8
130 x 5

Standing Calf Raises
220 x 10
230 x 10
240 x 10

Rope Crunches
90 x 20
100 x 20
100 x 20

Hanging Knee Raises
bw x 20
bw x 20
bw x 20


Thursday, March 30, 2006
Arms

Barbell Curls
45 x 10
55 x 8
65 x 6
70 x 6

Skull Crushers
50 x 8
60 x 8
70 x 8

HS Curls
55 x 8
60 x 6
65 x 6

Cable Pushdowns
70 x 10
80 x 10
90 x 10

Wrist Curls
40 x 15
50 x 15
60 x 10

Kickbacks
10 x 10
15 x 10
20 x 10