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Jan 4th

January 4, 2008

Cardio Treadmill
2 minutes: 3.0 MPH, Incline 1
2 minutes: 3.5 MPH, Incline 1
2 minutes: 4.0 MPH, Incline 1
2 minutes: 3.0 MPH, Incline 1
2 minutes: 3.5 MPH, Incline 1
2 minutes: 4.0 MPH, Incline 4
2 minutes: 3.0 MPH, Incline 4
2 minutes: 3.5 MPH, Incline 4
2 minutes: 4.0 MPH, Incline 4
2 minutes: 3.0 MPH, Incline 1
Total 20 minutes

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Jan 3rd

January 4, 2008

Cardio Treadmill
2 minutes: 3.0 MPH, Incline 1
1 minute: 3.5 MPH, Incline 1
1 minute: 4.0 MPH, Incline 1
2 minute: 3.5 MPH, Incline 1
1 minute: 3.0 MPH, Incline 1
2 minute: 4.0 MPH, Incline 1
2 minutes: 3.5 MPH, Incline 4
2 minutes: 4.0 MPH, Incline 4
2 minutes: 3.5 MPH, Incline 4
2 minutes: 4.0 MPH, Incline 4
2 minutes: 3.0 MPH, Incline 4

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Dec 19th

December 19, 2007

RACK PULL
45×10
95×10
155×6

CABLE ROW
110×10
110×10

PULL DOWN
70×10
70×10

STRAIGHT ARM PULL DOWN
60×10
60×10

PULL OVERS
15×15
15×15

DRAG CURL
40×10
40×10

HIGH CABLE CURL
50×10
60×10

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Dec 16th

December 16, 2007

SMITH MACHINE BENCH
45X10
65×10
85×8

SMITH MACHINE INCLINE
55×10
65×10

DUMBELL SHOULDER PRESS
20×10 per side
20×8 per side

INCLINE FLYE
15×15 per side
15×15 per side

CABLE CROSSOVER
20×20
20×20

SEATED LATERALS/BENT OVER LATERALS
3×15/3×15 per side
3×15/3×15 per side

FRONT RAISE
10×15
10×15

PRESS DOWN
30×20
30×20

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Dec 10th

December 10, 2007

SQUAT
115X10
125X10

VERTICAL LEG PRESS
225X10
235X10

LEG EXTENSIONS
75×15
75×15

LEG CURL
25×15
25×15

STANDING LEG CURL
10×20 each leg
10×20 each leg

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Dec 6th

December 6, 2007

RACK PULL
95X10
145X10

CABLE ROW
120X10
120X10

PULL DOWN
70X10
75X10

STRAIGHT ARM PULL DOWN
60X10
70X10

PULL OVERS
20X15
20X15

DRAG CURL
45X10
45X10

HIGH CABLE CURL
50X12
50X12

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Dec 3rd

December 3, 2007

SMITH MACHINE BENCH
75X10
80X10

SMITH MACHINE INCLINE
55X10
65X10

SMITH MACHINE SHOULDER PRESS
55X10
50X10

DUMBELL SHOULDER PRESS
20X10
20X10

INCLINE FLYE
15X15
15X15

CABLE CROSSOVER
20X20
20X20

SEATED LATERALS/BENT OVER LATERALS
3X15/3X15
3X15/3X15

FRONT RAISE
7.5X20
7.5X20

PRESS DOWN
30X20
30X20

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Nov 29th

November 29, 2007

SQUAT
115X10
135X10

VERTICAL LEG PRESS
255X10
265X10

LUNGES
Bodyweight x 10 each leg
Bodyweight x 10 each leg
Bodyweight x 10 each leg

LEG EXTENSIONS
75×15
75×21–>50×17–>25×15

LEG CURL
30×15
30×15

STANDING LEG CURL
10×20 each leg
10×20 each leg

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Nov 28th

November 28, 2007

RACK PULL
95X10
145X10

CABLE ROW
120X10
120X10

PULL DOWN
65X10
70X10

STRAIGHT ARM PULL DOWN
60X10
70X10

PULL OVERS
20X15
20X15

DRAG CURL
40X10
40X10

HIGH CABLE CURL
40X12
40X15

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Nov 26th

November 27, 2007

Bench
65×10
75×10

Incline
55×10
60×10

Smith Machine Shoulder Press
55×10
60×10

Dumbell Press
20×10
20×10

Incline Flye
10×15
10×15

Cable Crossover
20×20
20×20

Lateral Superset
3×10/3×10
3×10/3×10

Front Raise
5×20
5×20

Pressdown
30×20
30×20

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