E.G.P’s BodyBlog

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Wide Grip Pulldown     Low Cable Row       Dumbbell Rear Delt Fly

1. 100lbs x 10          1.  100lbs x 10      1.  40s x 10
2. 120lbs x 8            2.  120lbs x 8        2.  50s x 10
3. 140lbs x 8            3.  140lbs x 8        3.  60s x 8
4. 160lbs x 8            4.  160lbs x 8
5. 180lbs x 6            5.  180lbs x 8

1-Arm Dumbbell Rows

1. 60s x 10
2. 70s x 8
3. 80s x 10
4. 100s x 10

Biceps

Barbell Curl          Concentration Curls   Hammer Curls

1. 80lbs x 8       1.  25s x 10             1.  30s x 10
2. 90lbs x 7       2.  30s x 10             2.  35s x 8
3. 90lbs x 7       3.  35s x 10             3.  40s x 8

Neck

Neck Machine

1. 45lbs x 10
2. 45lbs x 10
3. 55lbs x 10

Chest 

Incline Barbell Press       Flys             (superset)   Dumbbell Press 

1. 135lbs x 5r            1.  35s x 10————–1.  35s x 10
2. 185lbs x 5r            2.  35s x 10————–2.  35s x 10
3. 205lbs x 5r            3.  30s x 10————–3.  30s x 10
4. 225lbs x 5r
5. 245lbs x 5r

Decline Machine

1. 90lbs x 10
2. 180lbs x 10
3. 230lbs x 10

Shoulders

Front Laterals       Side Lateral Machine       Shoulder Press Machine

1. 30s x 10        1.  30s x 10                  1.  100lbs x 10
2. 35s x 10        2.  40s x 10                  2.  120lbs x 10
3. 40s x 10        3.  50s x 10                  3.  130lbs x 8
4. 40s x 10                     
                         4.  140lbs x 8

Triceps

Pulldowns                 Â
  2-Arm Overhead Dumbbell Extension

1. 60lbs x 20              1. 55lbs x 10
2. 80lbs x 10              2. 60lbs x 10
3. 100lbs x 10
4. 120lbs x 10
5. 140lbs x 10

 

Ive havent put any post lately because i just started school so i have to change my schedule around work and school so i cant start lifting again. But once i do ill start posting again.

Lying Leg Curls         Leg Extensions       Leg Press

1. 35lbs x 20r        1.  80lbs x 10r       1.  100lbs x 10r
2. 50lbs x 10r        2.  95lbs x 10r       2.  160lbs x 10r
3. 65lbs x 10r        3.  110lbs x 10r     3.  220lbs x 10r
4. 80lbs x 10r        4.  125lbs x 10r     4.  300lbs x 10r
5. 95lbs x 10r        5.  140lbs x 10r

Hip Abduction          Standing Calf Raise

1. 50lbs x 20r        1.  120lbs x 20r     4.  240lbs x 10r
2. 70lbs x 20r        2.  160lbs x 20r
3. 90lbs x 20r        3.  200lbs x 15r

Lying Crunches     Torso Twist (70lbs Resistence)

5 sets x 20r            5 sets x 20r

Incline Bench Press   Decline Chest Machine  Dumbbell Fly

1. 135lbs x 10r       1.  180lbs x 10r          1.  35s x 10r
2. 185lbs x 10r       2.  180lbs x 10r          2.  45s x 10r
3. 205lbs x 8r         3.  230lbs x 8r            3.  50s x 10r
4. 225lbs x 4r         4.  230lbs x 8r

Front Laterals        Side Laterals        Dumbbell Shrugs

1. 25s x 10r        1.  25s x 10r       1.  60s x 10r
2. 30s x 10r        2.  25s x 10r       2.  70s x 10r
3. 30s x 10r        3.  30s x 10r       3.  80s x 10r

PushDowns               Across Chest Extension

1. 95lbs x 10r          1.  25s x 10r
2. 140lbs x 10r        2.  30s x 10r
3. 185lbs x 10r        3.  30s x 10r

Lat PullDowns                Low Row Machine    

1. 100lbs x 10r            1.  180lbs x 10r
2. 150lbs x 10r            2.  180lbs x 10r
3. 200lbs x 10r            3.  180lbs x 10r
4. 180lbs x 8r              4.  180lbs x 10r

High Row Machine      HyperExtentions

1. 180lbs x 10r        1.  25lbs x 10r
2. 180lbs x 10r        2.  30lbs x 10r
3. 180lbs x 10r        3.  35lbs x 10r
4. 180lbs x 10r

Alt. Dumbbel Curls    Straight Bar Curl    Hammer Curls

1. 50lbs x 8r         1.  50lbs x 10r       1.  35lbs x 8r
2. 50lbs x 8r         2.  60lbs x 10r       2.  35lbs x 8r
3. 50lbs x 8r         3.  70lbs x 10r

Squats                   
     Leg Extension           Leg Curls

1. 135lbs x 10r           1.  80lbs x 10r         1.  60lbs x 10r
2. 185lbs x 10r           2.  90lbs x 10r         2.  70lbs x 10r
3. 185lbs x 10r           3.  100lbs x 10r       3.  80lbs x 10r
4. 225lbs x 10r           4.  110lbs x 10r       4.  90lbs x 10r
5. 225lbs x 10r           5.  120lbs x 10r       5.  100lbs x 10r

Hack Squats             Sitting Calf Raise

1. 90lbs x 10r          1.  35lbs x 20r
2. 135lbs x 10r        2.  35lbs x 20r
3. 135lbs x 10r        3.  35lbs x 20r

Chest

Incline Barbell Bench Press    Decline Machine           Flat Barbell Bench Press

1. 185lbs x 8r                   1.  270lbs x 8r             1.  225lbs x 8r     
2. 225lbs x 8r                   2.  270lbs x 8r             2.  225lbs x 8r
3. 225lbs x 6r                   3.  360lbs x 6r             3.  185lbs x 6r

Shoulders

Front Laterals (Dumbbells)  Side Laterals          Behind Back Barbell Shoulder Press   Dumbbell Presses

1. 25lbs x 8r                    1.  25lbs x 8r         1.  135lbs x 8r                     
              1.  60lbs x 8r
2. 30lbs x 8r                    2.  30lbs x 8r         2.  135lbs x 8r                     
              2.  60lbs x 8r
3. 35lbs x 8r                    3.  35lbs x 8r         3.  135lbs x 8r

Tri’s

Pushdowns                1-Arm Cable Reverse Grip Pushdowns   2-Arm Overhead Dumbbell Extension

1. 150lbs x 8r           1.  50lbs x 8r                     
                    1.  80lbs x 8r      
2. 200lbs x 8r           2.  50lbs x 8r                     
                    2.  90lbs x 8r
3. 200lbs x 8r           3.  50lbs x 8r                     
                    3.  90lbs x 8r