Splattered Angst

Here is what is on tap for me for the coming week … I think I am going to try and work in some elements of the push pull from last week. That was amazing: back/chest and bicep and tricep movements opposing each other. Weight I had thought kinda heavy before felt freakishly light.

Cool … Brian

Monday
Back:  HIT 2 Sets - 15 Reps [all]
Close Grip Pull Ups
3/4 Dead Lift
Olympic Bar Rows
Low Pulley Row
Close Grip Pull Down
Standing Calve Raise 3 x15
Planks [Until the abs scream]

Tuesday
Chest: Hit 2 Sets - 15 Reps [all]
Dips: Weighted [2 warm up sets]
DB Bench Press
DB Fly
DB Decline Press
Incline DB Press
Leg Press Calves 3 x 15
Ab Roller [Until the abs scream]

Wednesday
Legs: Hit 2 Sets - 15 Reps [all]
Leg Extensions [2 Warm up sets]
Smith Machine Squat
[2 warm Up sets]
Leg Press [Pyramid  up - 4 sets]
Hack Squat Machine
Weighted Stationary Lunges [4 sets – 6 reps each leg]
Calves: Seated Calves 3 x 15
Abs: Ball Crunches [Yep – Until they scream]

Thursday
Shoulders/Traps:
HIT 2 Sets - 15 Reps [all]
Smith Machine Shoulder Press [2 warm up sets]
Smith Machine Shrugs
Seated Lateral/Alternating Front Raise
DB Shrugs
Incline Rear Delt Cable
Abs: Hanging Leg Raises/Planks
Calves:   Standing Calve Raise 3 x 15

Friday
Bi/Tris: HIT 2 Sets – 15 Reps  [all]
EZ Bar Curls [2 warm up sets]
¾ Preacher Curls
Bench Dips [2 warm up sets]
Incline DB Curl
Skull Crushers
Rope Pulley Hammer Curls
Reverse Grip Tricep Pull Down
Calves: Leg Press
Abs: Flat Crunches

This entry was posted on Monday, January 28th, 2008 at 5:09 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.