SCHEDUAL DEC 2008
Monday - Chest
Flat bench: 135X15, 155X12, 185X9, 225X3
Decline Bench: 135X12, 155X10, 185X9, 225X5
Incline Dumbell: 110X10, 130X8, 150X5, 100X12
Seated Cable Flys: 60X12, 80X12, 100X8, 110X6
Tuesday - Back
Lat Hammer Pulls: 90X24, 180X12, 200X12, 235X6
Lat Pull downs: 125X12, 135X12, 145X10, 155X8, 165X6
T-Bar Rows: 90X20, 135X10, 145X8, 145X8
Seated Rows: 135X14, 155X10, 165X8, 195X6,
Wednesday - Shoulders & Traps
Smith Machine Mishonary Press: 90X12, 100X10, 100X10, 140X6
Arnold Press: 110X14, 120X12, 130X8, 150X8
Hammer Press: 90X15, 180X12, 180X10, 200X10
Rear Delt Raises 135X12, 145X10, 155X6, 145X8
Thursday - Chest
Incline Bench: 135X12, 155X8, 185X6, 135X8
Flat Dumbell Press: 150X10, 160X8, 170X6, 180X5
Seated Cable Flys: 60X12, 80X12, 100X8, 110X6
Incline Cable flys: 60X12, 80X12, 100X8, 110X6
Cable Cross Overs: 120X12, 140X12, 160X8, 140X8, 120X10
Friday: ARMS
Alternating dumbell curls: 90X24, 100X18, 100X16, 90X12
Preacher Curl Machine: 45X12, 90X12, 100X10, 115X8
Concentrated curls (Each arm): 45X10, 50X8, 55X6, 45X6
Close Grip Bench: 135X12, 155X10, 155X10, 185X8
Dips: —
Straight Bar pushdowns: 50X18, 65X12, 80X10, 100X7
Rope Pushdowns: 50X18, 65X12, 80X10, 100X7
Saturday: LEGS
Leg Press: 225X12, 300X10, 350X8, 400X8
qUad Extentions: 135X12, 155X10, 155X10, 185X6
Hamstring Curls: 135X12, 155X10, 155X10, 155X6
Lunges: 135X24X3.
Sunday REST
