Week 7 Work outs
DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________
24 JAN 08 Thru Calves, Hams &Back: Leg Press Calf Presses 200:2/20 220-15 240-15 260-12
Reverse Smith Mach Donkeys 50-20 100-20 150-15 200 -12 250-10
Front Shin Raises 2×25
Flat Bench D-Leg Curls 15-20 20-15 20-15 25-12 30-10
Incline Leg Curls(back arched) 30-15 40-12 50-12
Good Mornings Bar-20 65-15 85-10
Pull downs to front 75-15 90-12 120-10 135-8
Bent over one arm dun-rows 30-15 30-15 50-15
(laying face down on incline bench)
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Hammer Strength (HS) Seated Rows (Close Grip) 90-15 110-12 140-10`150-8
Straight Bar standing pull downs 40:3-12
Cardio: 30 Min (pm)
25 JAN 08 Fri Shoulders, Traps & Abs: Seated D-Press (warm up) 20:2-20
Smith Mach Seated Front Press Bar-20 20-20 50-15 70-12 90-10 110-6
Incline Bench Lying Rear Dun-Raises 25-12 25-10 20:2-10
Seated D-Side Raises 15:4-15 (feel the burn)
Lying Upright Cable Rows 20-20 40-20 60-20
(see Markus Ruhl Video Made in Germany)
D-Shrugs 45-20 65-15 85-12 105-10 120-8
Seated D-Shrugs 50: 3-15
Hanging Leg Raises 20-20-15 & 10
Crunches (legs on bench) 30-30-30
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DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________
26 JAN 08: Sat Arms Bar Skull Crushers Bar-20 65-15 95-12 115-6
Dips 20-15-14
Push Downs 120-15 150-12 170-10 (150-8/120-8/90-8)drop
set
Seated D-Curls 25-15 40-12 50-7
Bar Curls Bar-20 65-12 75-10
D-incline bench one-arm Curls 25:3-10
Seated Hammers 20-20 25: 2-10 (Forearm injury healing)
Rear Bar Wrist Curls Bar: 30-30-25
Cardio: 35 Min (am) Bike
27 JAN 08: Sun OFF (NO CARDIO)
28 JAN 08: Mon Legs: Smith-Donkey Calf-Raises 50-20 100:3-15
Leg Press Calf Raises 200-15 250-12 300-12 350-8
Incline Leg Curls 30-25 70-12 90-10 100-8 105-6
Stiff Dead lifts (Bar//from ankle to
Knee only) 95-10 115-15 135-15
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Bar Squats 95-20 135-15 155-12
Leg Press 200-12 400-10 490-8 540-10 (w/Wraps)
D-lunges 25-8 35-8 45-8
Stretch!!
Cardio 45m (pm) Tread Mill
DATE: DAY: BODY PART: EXERCISE: SETS/REPS: _________________________
29 JAN 08: Tue Shoulders: Seated D-Press 15-25 20-20 25-20 40-15 50-12 65-9 70-7
Standing D-Side Raises 20-12 25-12 30:2×12
Incline Bench Bent Rear D-R 15-12 20-10 25:2×8
Traps: Standing D-Shrugs 50-25 70-20 90-15 100-12
Seated D-Shrugs 55:3×15
Abs (After Cardio) Floor Crunched (Knees Bent) 3: 50, 50, 50
Decline sit-ups 3×10
Cardio: 30 m (Am 0100-Wed after work)Bike
30 JAN 08: Wed OFF (Cardio Am- See Wed)
Well as you have probably already noticed, I worked Shoulders Twice this week. I’m still trying to come up with a good game plan and I think I have it now. I think I go with;
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Calves & Back (Cardio)
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Chest & Traps (Cardio)
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Calves & Arms (Cardio)
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Off
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Hams & Quads (Cardio)
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Calves, Shoulders & Traps (Cardio)
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Off
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