Sunday, April 02, 2006
Shoulders
Behind Neck Press (Smith)
50 x 10
70 x 8
80 x 6
80 x 6
BB Upright Row
40 x 10
50 x 10
50 x 10
Arnold Press
25s x 8
30s x 8
30s x 8
Cable Lateral Raise
10s x 10
10s x 10
20s x 10
DB Front Raise
15s x 10
15s x 10
15s x 10
Decline Situps
25 x 15
25 x 15
25 x 15
Seated Knee Tucks
bw x 20
bw x 20
bw x 20
Pre-lifting Ex Bike: 10 min
Post-lifting Treadmill: 1.5 miles/11:48
Wednesday, April 05, 2006
Chest
DB Bench Press
30s x 8
45s x 6
50s x 6
50s x 6
Decline BP
100 x 6
110 x 6
115 x 8
Incline DB BP
40s x 6
45s x 6
50s x 2
Buttterfly
40 x 8
50 x 8
60 x 8
Dips
10 x 10
10 x 7
10 x 8
Cable Crunches
90 x 20
90 x 20
100 x 20
Hanging Knee Raises
bw x 20
bw x 20
bw x 20
Pre-lifting Ex Bike: 10 min
Post-lifting Treadmill: 1.5 miles/11:37
Sunday, April 09, 2006
Back/Arms
(I had to leave out of town the next day so I wasn't able to get a full week in)
Pull Ups
bw x 10
bw x 6
Seated High Rows
90 x 10
100 x 10
110 x 10
Front Pulldowns
110 x 10
120 x 8
120 x 8
Decline DB Curls
25s x 8
25s x 8
25s x 7
Rope Pushdowns
80 x 10
90 x 8
Wrist Curls
40 x 15
50 x 15
50 x 10
HS Curls
55 x 8
60 x 6
65 x 6
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