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eastlondon
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Created:05/16/2007
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Blog Entry

May 16, 2007

THIS IS THE TRAINING REGIME THAT I HAVE BEEN GOING THROUGH FOR THE PAST 6 WEEKS. I DID THIS FOR MUSCULAR ENDURANCE PURPOSES RATHER THAN BODYBUILDING.
 

ENDUREANCE PHASE (12-20 REPS)
 FOR THE ENDURANCE PHASE I WILL WORK BETWEEN 12 AND 20 REPS AND HAVE RESTS BETWEEN SETS OF 30 SECONDS TO A MINUTE
 

WORKOUT 1 (MONDAY APRIL 2ND  2007)
 

SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 15/13/12
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/14
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/13
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30KG X 12
                      
                                                              20KG X 10
CLOSE GRIP PULDOWN                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  87.5 POUNDS X 20/13
 

WORKOUT 2 (SATURDAY 7TH APRIL 2007)
 DEADLIFT                  
                                                70KG X 20/17/12
INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  35KG X 20/15
MACHINE WIDE ROWS                    
                        30KG X 20/20/15
DUMBELL SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  12.5KG X 15/9
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  100KG X20/20
WIDE PULLDOWN                  
                                  75POUNDS X 20/15
DUMBELL BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/20/20
 

WORKOUT 1 (THURSDAY 12TH APRIL 2007)
 

SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 20/15
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/18/8
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/20/10
SHRUG                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  60KG X20/16/14
DUMBELL SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 15/10
CLOSE GRIP PULDOWN                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  75 POUNDS X 20
  WORKOUT 2 (SATURDAY 14TH APRIL 2007)
 DEADLIFT                  
                                                80KG X 18/12
INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 19/13
WIDE MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  35KG X 20/13
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 19/13
SHRUGS                   
                                                   70KG X 20/16/12
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  120KG X 20/16
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  12.5KG X 20/20/14
WIDE PULLDOWN                  
                                  87.5 POUNDS X 15
                      
                                                              75 POUNDS X 14
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  10KG X 20/20/16
BICEP CABLE CURL                    
                             3 PLATES X 20/20/14
 

WORKOUT 1 (MONDAY 16TH APRIL 2007)
  ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 20/15
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/13
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/16/8
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 18/9
DB SHRUG                       
                                          30KG X 20/14
CLOSE GRIP PULLDOWN                  
                       75 POUND X 20/13
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/20/20
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  5KG X 20/15
TRICEP PRESSDOWN                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  15KG X 20/20/20
 

WORKOUT 2 (WEDNESDAY 18TH APRIL 2007)
 ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 

DEADLIFT                  
                                                80KG X 20/18/12
INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 18/8
WIDE MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  35KG X 18/17/12
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/13
SHRUGS                   
                                                   70KG X 20/20/13
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  120KG X 20/20/12
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  15KG X 20/17/12
WIDE PULLDOWN                  
                                  87.5 POUNDS X 20/10
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  12.5KG X 20/20/14
BICEP CABLE CURL                    
                             4PLATES X 20/13
 WORKOUT 1 (FRIDAY 20TH APRIL 2007)
 

ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES                
 SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 20/16
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/12
                      
                                                              40KG X 8
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/17/12
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  7.5KG X 20/16/11
DB SHRUG                       
                                          30KG X 20/17
CLOSE GRIP PULLDOWN                  
                       75 POUND X 20/16
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  12.5KG X 20/20/12
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  5KG X 20/15
TRICEP PRESSDOWN                 Â
 Â Â Â Â                                      20KG X 20/12
 

WORKOUT 2 (WEDNESDAY 23rd APRIL 2007)
  ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 DEADLIFT                  
                                                70KG X 20/13
INCLINE BENCH PRESS                                         
  30KG X 20/18
WIDE BENT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  25KG X 20/16
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/12
SHRUGS                   
                                                   70KG X 20/20
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  100KG X 20/20/16
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/20/20
WIDE PULLDOWN                  
                                  62.5 POUNDS X 20/20/20
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  10KG X 20/20/20
BICEP CABLE CURL                    
                             2PLATES X 20/20/20
 

WORKOUT 1 (WEDNESDAY 25TH APRIL 2007)
 

ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES                
 SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/17
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/15
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  40KG X 20/18/12
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â              7.5KG X 20/15
DB SHRUGS                       
                                        30KG X 12
CLOSE GRIP PULLDOWN                  
                       62.5 POUND X 20/20/20
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  12.5KG X 20/16
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  5KG X 18/12
TRICEP PRESSDOWN                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  15KG X 20
SKULL CRUSHER ON EZ BAR                    Â
 Â Â Â Â Â Â Â Â Â Â Â  20KG X 10/9/9
ROPE PULLDOWNS                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 16/15
                      
                                                              10KG X 13 DROPPED 5KG X 16
 

WORKOUT 2 (SATURDAY 28TH APRIL 2007)
  ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 DEADLIFT                  
                                                70KG X 19/15
INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  35KG X 20/12
WIDE BENT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  25KG X 20/18/9
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/9
SHRUGS                   
                                                   70KG X 20/13
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  110KG X 20/18
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  15KG X 20/19/10
WIDE PULLDOWN                  
                                  75 POUNDS X 20/13
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  15KG X 20/16
BICEP CABLE CURL                    
                             3PLATES X 20/20/20
 

WORKOUT 1 (MONDAY 30TH APRIL 2007)
 

ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES                
 SQUAT                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/16
BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/12
MACHINE ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/14
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/10
DB SHRUGS                       
                                        30KG X 20/18
CLOSE GRIP PULLDOWN                  
                       75 POUND X 20/12
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  15KG X 20/14
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  5KG X 20/14
TRICEP PRESSDOWN                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/13
 

WORKOUT 2 (WEDNESDAY 2ND MARCH 2007)
 ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 

DEADLIFT                  
                                                75KG X 19/12
INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  35KG X 20/12
WIDE BENT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30KG X 20/11
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/11
SHRUGS                   
                                                   80KG X 20/13
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  120KG X 20/16
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  17.5KG X 20/12
BICEP CABLE CURL                    
                             4PLATES X 20/20/20
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  17.5KG X 19/9
 WORKOUT 1 (SATURDAY 5TH MAY 2007)
 

ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES                
 BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 20/12
BENOT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/12
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/14
DB SHRUGS                       
                                        30KG X 20/20
CLOSE GRIP PULLDOWN                  
                       75 POUND X 20/18
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  17.5KG X 20/10
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  7.5KG X 17/7
TRICEP PRESSDOWN                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  6 PLATES X 20/17
RUSSIAN TWIST                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  3PLATES
                      
                                                              LEFT X 20/20
                      
                                                              RIGHT X 20/20
 

WORKOUT 2 (MONDAY 7TH MARCH 2007)
 ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES
 

DEADLIFT                  
                                                75KG X 20/13
DB INCLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  17.5KG X 20/17
WIDE BENT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  30KG X 20/13
SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 20/13
SHRUGS                   
                                                   80KG X 20/14
LEG PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  130KG X 20/12
WIDE PULLDOWN                  
                                  75 POUNDS X 20/20
DB BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  17.5KG X 20/14
DB BICEP CURL                    
                                    10KG X 13
                      
                                                              7.5KG X 10
DB OVERHEAD TRICEP EXTENSION                 Â
 Â Â  17.5KG X 20/1
 WORKOUT 1 (WEDNESDAY 9TH MAY 2007)
 

ROWING (WARM UP)                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  2 MINUTES                
 BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  50KG X 20/14
BENOT OVER ROW                    Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  45KG X 20/14
DB SHOULDER PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  10KG X 20/12
DB SHRUGS                       
                                        30KG X 20/20
CLOSE GRIP PULLDOWN                  
                       87.5 POUND X 20/8
DB DECLINE BENCH PRESS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  20KG X 19/6
INCLINE CURLS                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  7.5KG X 20/8
TRICEP PRESSDOWN                 Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  7 PLATES X 20/16
RUSSIAN TWIST                   Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â  5PLATES
                      
                                                              LEFT X 20
                      
                                                              RIGHT X 20
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May 16, 2007

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