VWJACKSON’s BodyBlog

Legs and Shoulders

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Jump rope - 5:00 minute warm-up

Static Squats - 405×4, 455×4, 495×4
Setting 7 - 405×4, 455×4, 495×4
Setting 8 - 405×4, 455×4, 4554
Setting 9 - 365×4
No setting - 365×5

Barbel upright row - 75×12, 80×12, 85×12, 90×10, 95×10

Leg extensions single - 160×12, 180×12, 200×10, 220×6

Standing front dumbell raises - 20×15, 27.5×15, 30×12, 35×8

Seated single leg curl - 90×12, 100×12, 120×10, 120×12

Arnolds - 35×12, 40×12, 45×12, 55×12
60×15

Seated calf raises (no hands on handle) - 100×12, 110×12, 120×12, 130×12, 140×10

Smith machine shrugs -
rear grip -185×15, 205×15, 205×15
Front grip -185×15, 205×15

Bench Step ups - 30×10, 30×10, 35×10, 35×10

Neck - 22.5×20, 22.5×17

ABDOMINALS

Cable knee to chest - 80×20, 90×15, 100x 15, 110×12, 120×12

Cable side bends - 100×25, 110×15, 120×15, 130×15, 140×15, 150×15, 160×15

Bench glute ups using workout ball
- 22, 22, 22

This entry was posted on Friday, October 10th, 2008 at 2:38 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.