Rob170’s BodyBlog

oct 30  

Mon……………….Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets) 60×10/55×10/50×8/45×8/40×10
#2 Seated DB tricep press (same as above) 80×10/75×8
#3 BB (or ez bar) curls (2 sets) 105×10/115×8
#4 skull crushers (2 sets) 85×10/95×8
#5 alt DB curls (2 sets) 45×10/40×10
#6 reverse grip cable press downs (2 sets) 70×12/75×10

TUES::::::Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL 6+ sets with 3 working sets. Only did 3 sets today  115—10/135—8/145—6
#2 BB squats (3 sets) 135—10/155—10/165—8/205—8
#3 Leg press (2 sets) 270—10/360—8
#4 Leg press calves (2 to 3 sets) 270—25×2
#5 one leg calf raise (2 sets) 180—15×2
#6 some sort of weighted ab exercise (3 sets of 8-10 reps)

NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.

Thurs…………..Chest/Delts
#1 BB bench (5 sets; 3 warm up and 2 working sets)
#2 Incline BB (or DB) bench (2 sets)
#3 Decline BB bench (2 sets)
#4 seated DB Military press (2 sets)                   Â
 Â Â  Missed day
#5 side lateral raises (2 sets)
#6 bent over side lateral raises (2 sets)

Fri………………..Back/Traps
#1 pullups (3 sets used for warm ups only)
#2 cable pull down (3 sets)
#3 BB rows (3 sets)                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  Missed Day
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)

Week 1-Oct 23

MON……………….Arms
#1 DB hammer curls (5 sets; 3 warm up sets and then 2 working sets) 35×10/40×10/45×10/50×8/55×8
#2 Seated DB tricep press (same as above) did over head tri extensions 35×15/40×12/45×8
#3 BB (or ez bar) curls (3 sets) 85×10/95×8/105×6
#4 skull crushers (3 sets) 55×10/65×10/75×8
#5 alt DB curls (2 sets) 45×10/50×8
#6 reverse grip cable press downs (2 sets) 40×12/45×10

TUES………………Legs/Abs (this is the only day that you will do 4-6 reps on the whole routine)
#1 DL 6+ sets with 3 working sets. Only did 3 sets today  115×10/135×8/145×6
#2 BB squats (3 sets) 135×10/155×10/165×8/205×8
#3 Leg press (2 sets) 270×10/360×8
#4 Leg press calves (2 to 3 sets) 270×25x2
#5 one leg calf raise (2 sets) 180×15x2
#6 some sort of weighted ab exercise (3 sets of 8-10 reps) none today

NOTE: Now if you plan on doing squats instead of BB hack squats, do one of
two things: 1) alternate heavy squats and the deads each week [I.O.W. Heavy
squats one week then light DL then the other week light squats then heavy
DL] or 2) go light on the squats before the heavy DL each week.

THURS…………..Chest/Delts
#1 DB bench (5 sets; 2 warm up and 3 working sets) 60X10/70X10/80X8
#2 Incline DB (or DB) bench (2 sets) 60X10/65X8
#3 Decline DB bench (2 sets)
#4 seated DB Military press (3 sets)115X10/135X10/145X8
#5 side lateral raises (3 sets)25X15/20X12/15X8
#6 bent over side lateral raises (3 sets)25X15/20X12/15X8

FRI………………..Back/Traps
#1 pullups (3 sets used for warm ups only) 20/15/15
#2 cable pull down (3 sets)130×10/140×8/150×6
#3 BB rows (3 sets) none today
#4 cable rows (2 sets) replaced with bent bb rows… 110×10/120×8
#5 BB shrugs (4 sets) 80×12/85×10/90×8/95×6