CHEST, TRICEP, SHOULDERS

FRIDAY

HAMSTRING, CHEST, TRICEPS, CALF

3-16-12



Seated Hamstring Curl

1x10@150

1x10@150

1x10@150

1x10@150



Reverse Hypers

1x10@45

1x10@50

1x10@55



Dumbbell Flat Bench

1x15@75

1x15@65



Decline Lever Machine

1x10@3 plates

1x10@3,10 plates

1x10@3,22.5plates



Cable Flys

1x10@25

1x10@25

1x10@25



Tricep Elbow Outs

1x15@55

1x15@55



Pushdown Machine

1x10@290

1x10@290

1x10@290



Dips

1x15@bodyweight

1x15@bodyweight



Seated Calf Raises

1x10@70

1x10@70

1x10@70

1x10@70



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



ABS

300 cardio

CARDIO

8 minutes elliptical

BACK, SHOULDER, BICEP

THURSDAY

BACK, SHOULDERS, BICEPS

3-15-12



Pull Ups

1x10@bodyweight

1x10@bodyweight



Close Grip Reverse Cable Pulldown

1x10@80

1x10@80

1x10@85



Standing Barbell Row

1x10@135

1x10@135

1x10@135



Shrug Machine

1x10@4 &10plates each side

1x10@4 &10plates each side

1x10@4 &10plates each side

1x10@4 &10 plates each side



Seated Shoulder Lever Press

1x10@95 each side

1x10@95 each side

1x10@95 each side



Seated Reverse Chest Fly Machine (Traps)

1x20@130

1x20@130



Hammer Curls

1x10@25

1x10@30

1x10@35

1x10@40



Seated Preacher Curl

1x15@45

1x15@45

1x15@45



CARDIO

10 minutes elliptical

» View Full BodyBlog Post

QUAD, CALF, ABS

WEDNESDAY

QUAD, CALF, ABS

3-14-12



Barbell Squat Matrix

1x8@225

1x5@275

1x3@315

1x1@365

1x1@380

1x1@390

1x5@275



Seated Leg Extensions

1x10@170

1x10@185

1x10@195

1x30@70



Sled or 1 Leg Sled

1x10@5 plates

1x10@6 plates

1x10@6&25 plates



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



Seated Calf Raises

1x10@170

1x10@170

1x10@170

1x10@170



ABS

3x20 machine

» View Full BodyBlog Post

CHEST, TRICEP, SHOULDERS

TUESDAY

CHEST, TRICEP, SHOULDERS

3-13-12



Barbell Flat Bench Matrix

1x8@185

1x5@215

1x3@225

1x1@260

1x1@265

1x1@280

1x5@215



Incline Dumbbell Bench

1x10@75

1x10@80

1x10@80



Chest Fly Machine

1x15@160

1x15@165



Tricep Rope Pushdown

1x10@62

1x10@62



Tricep V Pushdown

1x10@85

1x10@85



Tricep EZ Bar Pushdown

1x10@80

1x10@80



Tricep Single Arm Rope Pushdown

1x10@32

1x10@25



Shoulder Front Raises

1x10@30

1x10@30



Shoulder Side Raises

1x10@30

1x10@30



Shoulder Bent Back Raises

1x10@30

1x10@30



10 minutes elliptical

» View Full BodyBlog Post

BACK, SHOULDER, BICEP

MONDAY

BACK, BICEP, GLUTE, ABS

3-12-12



Pull Up

1x10@bodyweight

1x10@bodyweight



RDL (Stiff Leg Deadlift)

1x10@225

1x10@245

1x10@255



Lever Pulldown Single Arm

1x10@135

1x10@150

1x10@160



Seated Lever Row

1x10@135

1x10@160

1x10@180



Standing Glute Kickback Machine

1x10@110

1x10@110

1x10@110



Single Arm Cable Curl

1x10@27.5

1x10@30.5



EZ Cable Curl

1x10@62.5

1x10@65.5



Incline Dumbbell Curl

1x10@35

1x10@30

1x10@30



ABS

4x20 spread eagles

4x20 russian twists



Cardio

8 minutes incline treadmill level 8

» View Full BodyBlog Post

HAMSTRING, CHEST, TRICEP, ABS

FRIDAY

HAMSTRING, CHEST, TRICEPS, CALF

3-9-12



Seated Hamstring Curl

1x10@150

1x10@150

1x10@150

1x10@150



Reverse Hypers

1x10@45

1x10@55

1x10@55



Dumbbell Flat Bench

1x15@80

1x15@70



Decline Lever Machine

1x10@3 plates

1x10@3,10 plates

1x10@3,20 plates



Cable Flys

1x10@30

1x10@30

1x10@30



Tricep Elbow Outs

1x15@50

1x15@50



Pushdown Machine

1x10@290

1x10@290

1x10@290



Dips

1x20@bodyweight

1x20@bodyweight



Seated Calf Raises

1x10@70

1x10@70

1x10@70

1x10@70



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



ABS

3x10 weighted

CARDIO

8 minutes elliptical

» View Full BodyBlog Post

BACK, SHOULDER, BICEP

THURSDAY

BACK, SHOULDERS, BICEPS

3-8-12



Pull Ups

1x10@bodyweight

1x10@bodyweight



Close Grip Reverse Cable Pulldown

1x10@80

1x10@85

1x10@90



Standing Barbell Row

1x10@160

1x10@160

1x10@160



Shrug Machine

1x10@4 plates each side

1x10@4 plates each side

1x10@4 plates each side

1x10@4 plates each side



Seated Shoulder Lever Press

1x10@90 each side

1x10@90 each side

1x10@90 each side



Seated Reverse Chest Fly Machine (Traps)

1x20@115

1x20@115



Hammer Curls

1x10@25

1x10@30

1x10@35

1x10@40



Seated Preacher Curl

1x15@45

1x15@45

1x15@45

» View Full BodyBlog Post

QUAD, CALF, ABS

WEDNESDAY

QUAD, CALF, ABS

3-7-12



Barbell Squat Matrix

1x8@225

1x5@275

1x3@315

1x1@365

1x1@375

1x1@385

1x5@275



Seated Leg Extensions

1x10@170

1x10@180

1x10@190

1x30@70



Sled or 1 Leg Sled

1x10@5 plates

1x10@6 plates

1x10@6 plates



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



Seated Calf Raises

1x10@170

1x10@170

1x10@170

1x10@170



ABS

300 cardio

» View Full BodyBlog Post

CHEST, TRICEP, SHOULDERS

TUESDAY

CHEST, TRICEP, SHOULDERS

3-6-12



Barbell Flat Bench Matrix

1x8@180

1x5@210

1x3@220

1x1@255

1x1@265

1x1@275

1x5@210



Incline Dumbbell Bench

1x10@75

1x10@80

1x10@80



Chest Fly Machine

1x15@160

1x15@165



Tricep Rope Pushdown

1x10@62

1x10@62



Tricep V Pushdown

1x10@85

1x10@85



Tricep EZ Bar Pushdown

1x10@80

1x10@80



Tricep Single Arm Rope Pushdown

1x10@32

1x10@25



Shoulder Front Raises

1x10@30

1x10@30



Shoulder Side Raises

1x10@30

1x10@30



Shoulder Bent Back Raises

1x10@30

1x10@30



10 minutes elliptical

» View Full BodyBlog Post

BACK, SHOULDER, BICEP

MONDAY

BACK, BICEP, GLUTE, ABS

3-5-12



Pull Up

1x10@bodyweight

1x10@bodyweight



RDL (Stiff Leg Deadlift)

1x10@275

1x10@285

1x10@295



Lever Pulldown Single Arm

1x10@135

1x10@145

1x10@155



Seated Lever Row

1x10@135

1x10@145

1x10@155



Single Arm Cable Curl

1x10@27.5

1x10@32.5



EZ Cable Curl

1x10@62.5

1x10@67.5



Incline Dumbbell Curl

1x10@35

1x10@35

1x10@35



Standing Glute Kickback Machine

1x10@110

1x10@110

1x10@110



ABS

4x20 spread eagles

4x20 russian twists



Cardio

8 minutes incline treadmill level 8

» View Full BodyBlog Post

HAMSTRING, CHEST, TRICEP, ABS

FRIDAY

HAMSTRING, CHEST, TRICEPS, CALF

3-2-12



Seated Hamstring Curl

1x10@150

1x10@150

1x10@150

1x10@150



Reverse Hypers

1x10@25

1x10@35

1x10@60



Dumbbell Flat Bench

1x10@90

1x10@90

1x10@90



Decline Lever Machine

1x10@3 plates

1x10@3,10 plates

1x10@3,20 plates



Cable Flys

1x10@25

1x10@25

1x10@25



Tricep Elbow Outs

1x15@50

1x15@50



Pushdown Machine

1x10@270

1x10@290

1x10@290



Dips

1x20@bodyweight

1x20@bodyweight



Seated Calf Raises

1x10@70

1x10@70

1x10@70

1x10@70



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



ABS

3x10 weighted

CARDIO

8 minutes elliptical

» View Full BodyBlog Post

BACK, SHOULDER, BICEP

THURSDAY
BACK, SHOULDERS, BICEPS
3-1-12

Pull Ups
1x10@bodyweight
1x10@bodyweight

Close Grip Reverse Cable Pulldown
1x10@80
1x10@85
1x10@100

Standing Barbell Row
1x10@155
1x10@155
1x10@155

Shrug Machine
1x10@4 plates
1x10@4 plates
1x10@4 plates
1x10@4 platesSUPERSET WITH 4X10 DUMBBELL @80



Shoulder Lever Press
1x10@90
1x10@90
1x10@90

Reverse Chest Fly
1x20@115
1x20@115

Hammer Curls
1x10@25
1x10@30
1x10@35
1x10@40

Seated Preacher Curl
1x15@45
1x15@45
1x15@45

» View Full BodyBlog Post

QUAD, CALF, ABS

WEDNESDAY

QUAD, CALF, ABS

2-29-12



Barbell Squat Matrix

1x8@225

1x5@270

1x3@315

1x1@365

1x1@365

1x1@365

1x5@275



Seated Leg Extensions

1x10@170

1x10@180

1x10@190

1x30@70



Sled or 1 Leg Sled

1x10@4 plates

1x10@5 plates

1x10@5 plates



Standing Calf Raises

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight

1x10@bodyweight



Seated Calf Raises

1x10@170

1x10@170

1x10@170

1x10@170



ABS

300 cardio

» View Full BodyBlog Post

CHEST, TRICEP, SHOULDERS

TUESDAY

CHEST, TRICEP, SHOULDERS

2-28-12



Barbell Flat Bench Matrix

1x8@165

1x5@190

1x3@200

1x1@225

1x1@235

1x1@245

1x5@195



Incline Dumbbell Bench

1x10@70

1x10@75

1x10@85



Chest Fly Machine

1x15@160

1x15@160



Tricep Rope Pushdown

1x10@62

1x10@62



Tricep V Pushdown

1x10@85

1x10@85



Tricep EZ Bar Pushdown

1x10@80

1x10@80



Tricep Single Arm Rope Pushdown

1x10@25

1x10@25



Shoulder Front Raises

1x10@30

1x10@30



Shoulder Side Raises

1x10@30

1x10@30



Shoulder Bent Back Raises

1x10@30

1x10@30



10 minutes elliptical

» View Full BodyBlog Post

BACK, BICEP, GLUTE, ABS

MONDAY
BACK, BICEP, GLUTE, ABS
2-27-12

Pull Up
1x10@bodyweight
1x10@bodyweight

RDL (Stiff Leg Deadlift)
1x10@245
1x10@265
1x10@275

Lever Pulldown Single Arm
1x10@135
1x10@135
1x10@145

Seated Lever Row
1x10@90
1x10@115
1x10@125

Single Arm Cable Curl
1x10@27.5
1x10@32.5

EZ Cable Curl
1x10@62.5
1x10@67.5

Incline Dumbbell Curl
1x10@30
1x10@30
1x10@35

Standing Glute Kickback Machine
1x10@90
1x10@100
1x10@110

ABS
3x20 spread eagles
3x20 Russian twists


 10 minutes elliptical 

» View Full BodyBlog Post