Bodybuilding.com Information Motivation Supplementation
in:
barksj22
11%
bf
202 Lbs.
wt
5'11"
ht
BodySpace Member
barksj22

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


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