Week 2 Workout stats
oct 30Â Â
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 Â Â Â Â Â Â Â Â Â Â Â Â Â Â 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
                     Missed Day
#4 cable rows (2 sets)
#5 BB shrugs (4 sets)
