LEGS AND SHOULDERS 10-16-2008
LEGS AND SHOULDERSÂ
Squats - 135×15, 225×12, 315×8, 345×6
Overhead Barbell Press - 115×20, 135×16, 165×12, 175×12
Leg Press - 180×12, 270×12, 360×12, 450×12, 540×12, 630×5
Leaning dumbell lateral raise - 20×12, 25×12, 30×12, 35×10
Leg Extensions Life fit MTS (single) - 100×15, 120×15, 140×12, 150×12
Cable front raises Life fit machine - 30×12, 30×12, 30×12, 35×10
Leg curls Life fit MTS (single) - 50×12, 70×12, 90×12, 110×12
Smith Machine Shrugs:
Front grip - 185×12, 205×12, 225×12, 245×12
Rear grip - 185×12, 205×12, 225×12, 245×12
Hammer Strength shrugs - 180×12, 270×12, 290×12, 310×10, 310×12
Seated calf raises - 90×12, 110×12, 130×12, 130×12
Cable crosses - 20×20, 25×15, 30×12, 30×12
ABDOMINALS
Cable curls (outside machine) - 95×20, 95×20, 95×20, 95×20
Lying cable knee to chest - 50×12, 35×15, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12, 42.5×12
Life Fit crunch - 140×15, 140×20, 140×20, 140×20
Decline suspended situp - 20, 20, 20
