bigben1976’s BodyBlog

50 leg raises

rotator cuff work

decline bench 225 3 x 12 superset w/incline flies 40 3 x 20

Incline Press 225 3 x 12 superset w/declince flies 40 3 x 12

DB Flat Press 100-12, 110-8, 120-5, 130-5

isolated curls 40-15, 45 2 x 11

incline curls 35 3 x 12

stanging BB curls 135 3 x 8

standing alt db curls 40-10, 45 2 x 10

20 min cardio elyptical

wide grip pulldowns 3 x 12

straight arm pulldowns 3 x 12 superset w/overhead tri ext (1arm) 3 x 10

clsoe grip pulldowns 3 x 12 superset w/overhead tri ext (2arm) 3 x 10

smith machine shoulder press 135-15,185-12, 205-8,225-6,225-6

DB Press 85-12, 90-10,95-8

standing side laterals 35-15,40-12,45-10 superset w/rear laterals cable 40lbs 3 x 10

upright rows 95lbs 3 x 12

20 min cardio elyptical

Stretch

leg extension 45 reps

leg curls lying 25 reps

leg extension 3 x 20 superset w/lying leg curls 3 x 15

smith machine squats 225-15, 275-12, 295-8, 315-6,335-5

hack squats 135-15, 185-12, 235-10

sled 3 plates x 20, 4 plates x 20, 5 plates x 20 superset w/leg ext 3 x 15 superset w/seated leg curls 90lbs 3 x 10

walkling lunges 30lb db 3 x 10

hanging leg raises 20, 15, 15

jacknifes 3 x 20 superset w/woodchoppers 3 x 10

10 min treadmill uphill

4 x 15 kneeling pulldowns and bar twists

hammer press incline 225-15,275-12,315-10, 335-4 superset w/BW Wide pullups 4 x 8

Flat bench 230-10,250-10,270-6,290-4 superset w/weighted close grip pullups +25lbs 4 x 6

Flat bench 230lbs 43 x 10 superset w/Bw Pullups Underhand 3 x 8

hammer rows 315 3 x 15 superset w/incline DB press 75-15, 85-15, 85-19

cable flies 90lbs 3 x 20, 16,15 superset w/lying rows bw 3 x 10

20 min treadmill uphill

10 min bike

stretch

50 reps leg press 240lbs warmup

leg extenions 3 x 15 + 3 x 10(right leg only) superset w/leg curls 3 x 12

walking lunges 3 x 15 superset w/front squats 3 x 10 (95,115,135)

squats-185-10,205-10,225-10

Military Press-135-12,185-12,225-8,6

Arnolds 55-12,65-12,75-10 superset w/side laterals (standing cable) 40 3 x 12

Incline Rear laterals 35lbs  3 x 12 superset w/seated rear pulls 65lbs 3 x 12

Front raises 35lbs 3 x 10

20 min elyptical

1 set pushups (50)

3 sets abs bicycle kicks

stretch

kneeling pulldowns 4 x 25

leg raises superset w/back extensions 4 x 15 each

pullups-wide grip BW 9,8,7 reps

pullups-close grip BW 3 x 10 reps

seated cable rows-4 x 15 (225,240,255,270)

Bentover DB Rows-4 x 15 (45,55,65,75) only 10 reps w/75lb db’s!!!

Preacher curls 75lbs 20,15,15,15 superset w/seated db curls (back to bench) 30lbs 10,8,8, 25lbs 10reps

Pose curls 60lbs x 13,10,11 reps superset w/ hammer curls 3 x 10 (40,45,50lbs db’s)

25 min cardio uphill treadmill

3 sets crunches x 25 reps

Rotater cuff work

cable flies 60 x 15, 70 x 15, 80 x 15

Incline BB press 135-15, 225-12, 245-3 x 6

 Smith Machine Flat Bench 225-12, 315-3 x 4

Incline DB Press 100lbs-10,9.5,9 reps

FLat flies 50lbs-15, 55-15,60-15 superset w/high incline DB Press 65lbs-12, 70-8, 75-8

BW Dips-12, feet on box(angle forward) 2 x 15

Tri extension 1 arm 50lbs, tricep rope extension 80lbs, tricep 1 arm pushdowns 50lbs, wide grip flat bench 135lbs all supersetted 3 times, 1 minute rest

15 min bike + 10 min treadmill uphill 3.6 speed 5 incline

leg raises 1 set to failure, 1 set crunches to failure

10 min bike

warmups overhead tri extensions w/iso curls 1 set x 10

stretch

reverse grip pulldowns 165-15, 195-12, 225-10, 255-8

wide grip pullups BW 3 x 6,6,5

close grip BW pullups 3 x 8

TBar Rows 3 plates-15,4plates-12,5-10,6-6

Deadlifts 225 2 x 5 315lbs x 2 switch grip

Bentover rows 165 3 x 12 superset w/standing rope pulls upper 3 x 12 120,140lbs

weighted jacknifes +35lbs 3 x 15 superset w/3 x 10 crunches & leg raises

15 min cardio elyptical

stretch

1 set leg raises

sled 3 plates 3 x 15 superset w/leg extensions 150lbs 3 x 15

sled 4 plates 3 x 15 superset w/leg extensions  180lbs 3 x 15 superst w/leg curls 90lbs 3 x 10

squat machine 80-15,90-15,100-15 superset w/calf raises 3 x 20

seated side laterals-30 3 x 15

seated DB press 65-15, 75-12, 85-9

seated rear laterals 35lbs 3 x 10 superset w/DB shrugs 85lbs-3×12

30 min cardio 20 elyptical 10 recumbent bike

1 set pushups (50)

stretch

falt bench 135-20,225-8,255-6,285-2,315-2,335-1,35-1,33
5-1 superset w/isolated hammer rows 135-12, 225-12,12,12,12,12

flat bench 245 3 x 6 superset w/hammer pulldowns 225-3 x 12

hammer press incline 225 3 x 10 superset w/underhand pullups 3 x 5

incline db press 60lbs superset w/incline champagne press 60lbs superset w/incline flies 40lbs —-3 sets of 12,6,10 reps 1 minute rest

30 min cardio 15 bike, 15 treadmill uphill

abs