Workout Schedule for the week of 19JAN09
Monday, 19JAN09: Chest, Shoulders and Triceps
Dumbbell Press: 40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5
Flyes: 15 X 15, 25 X 12, 35 X 10, 45 X 8, 55 X 5
Arnold Presses: 20 X 15, 25 X 12, 30 X 10, 35 X 8, 40 X 5
Dumbbell Lateral Raises: 5 X 15, 10 X 12, 15 X 10, 20 X 8, 25 X 5
Barbell Skull Crushers: 40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5
Bar Dips: 3 times to failure
Wednesday, 21JAN09: Back and Biceps
Lat. Pull-downs: 80 X 15, 90 X 12, 100 X 10, 120 X 8, 140 X 5
Seated Row: 90 X 15, 100 X 12, 120 X 10, 140 X 8, 160 X 5
Shrugs: 35 X 15, 45 X 12, 55 X 10, 65 X 8, 75 X 5
Upright Row: 40 X 15, 50 X 12, 60 X 10, 70 X 8, 80 X 5
Preacher Curls: 35 X 15, 40 X 12, 45 X 10, 50 X 8, 55 X 5
Hammer Curls: 25 X 15, 30 X 12, 35 X 10, 40 X 8, 45 X 5
Friday, 23JAN09: Legs and Abs
Leg Press: 200 X 15, 250 X 12, 300 X 10, 350 X 8, 400 X 5
Leg Extensions: 140 X 15, 150 X 12, 160 X 10, 170 X 8, 180 X 5
Lying Leg Curls: 80 X 15, 90 X 12, 100 X 10, 110 X 8, 120 X 5
Hanging Knee-ups: 3 times to failure
Incline Crunches: 3 times to failure
Monday thru Thursday: Cardio = 30 minutes on the treadmill
There it is in all of it’s glory!
Yours in the Church of Iron,
-E
