September 23rd, 2009

Monday:
Flat bench:
warm-up-135
second set- 205
third set-220
fourth set-230

Incline Dumb bell Bench Press
set 1- 25
set 2- 30
set 3- 50

Chest Flyes
set-1 25
set 2- 35
set 3- 50

Preacher Curls
warm up- 85
set 2- 105
set 3- 115
set 4- 125

Concentration Curls
set 1- 25
set 2- 35
set 3- 40 or 45


Hammer Curls
set 1- 25
set 2- 35
set- 35 till failure\

Regular Curls
set 1- 35
set 2- 40 to failure

Forearm Curls
set 1- 25
set- 2- 30
set 3- 40

Weighted Crunches
45


Tuesday:
Quad Extensions-
warmup- 80
set 2- 100
set 3- 125
set 4- 145

Leg Curls
set 1- 70
set 2 - 85
set 3- 100

Hack Squats
set 1- 135
set 2- 185
set 3- 215


Wednesday
off

Thursday

Shoulder Press
warm up- 95
set 2- 115
set 3- 135

Barbell Shoulder Shrugs
Warm up- 185
set 2- 255
set-3 275
set 4- 295

Side Delt Raises
set 1- 25
set 2- 25
set 3- 35

Rear Delt Raies
set 1- 25
set 2- 30
set 3 - 35

Lying Tricep Ext.
set 1- 25
set 2- 35
set- 35 till failure

Tricep Kickback

set 1- 25
set 2- 35
set 3-35 till failure


Friday

One arm dumb bell row
set 1- 25
set 2- 35
set 3- 40

Wide Grip Bar Bell Row
warm up- 95
set 2- 115
set 3- 135

Deadlift
warm-up- 135
set 2- 205
set 3- 215