E.G.P’s BodyBlog

Shoulders

Dumbbell Presses   Behind Back Barbell Shrugs    Dumbbell Shrugs

1. 60s x 10         1. 225lbs x 10                      1. 80s x 10
2. 75s x 10         2. 315lbs x 10                      2. 100s x 10
3. 90s x 8           3. 315lbs x 10                      3. 130s x 10

Front Laterals

1. 30s x 10
2. 35s x 10
3. 40s x 10

Biceps

Barbell Curls          Preacher Curls     Hammer Curls

1. 65lbs x 10      1. 45lbs x 10       1. 35s x 10
2. 75lbs x 10      2. 45lbs x 10       2. 40s x 10
3. 75lbs x 10      3. 45lbs x 10       3. 40s x 10

Incline Curls

1. 25s x 10
2. 30s x 10
3. 30s x 10

Triceps

Press Downs           2-Handed Overhead Extension   Seated Dips

1. 200lbs x 10      1. 60lbs x 10                     
         1. 45lbs x 10
2. 215lbs x 10      2. 80lbs x 10                     
         2. 90lbs x 10
3. 215lbs x 10      3. 100lbs x 10                     
       3. 90lbs x 10

French Press

1. 75lbs x 10
2. 95lbs x 10
3. 95lbs x 10

Squats                   
     Hack Squat Machine    Leg Press

1. 225lbs x 10           1. 135lbs x 10           1. 310lbs x 10
2. 275lbs x 10           2. 205lbs x 10           2. 390lbs x 10
3. 295lbs x 10           3. 225lbs x 10           3. 390lbs x 10
4. 315lbs x 10           4. 275lbs x 10           4. 440lbs x 10

Leg Curls               Leg Extensions   Standing Calf Raise (Machine)

1. 50lbs x 20       1. 50lbs x 20     1. 140lbs x 20
2. 55lbs x 20       2. 50lbs x 20     2. 140lbs x 20
3. 55lbs x 20       3. 50lbs x 20     3. 140lbs x 20
4. 55lbs x 20       4. 55lbs x 20     4. 140lbs x 20

This was a very intense workout. Didnt think i was going to make it all the way through; but luckily my workout partner kept pushing me to the limit and i was able to finish all the way with good form.