Week 012
Lift 04.23.07 (Arms/Neck/Abs)
Tricep Extensions………3×10-144lbs
Front Raise……………3×10-25lbs
Lateral Raise………….3×10-25lbs
Barbell Curl…………..3×6-135lbs
Dips………………….3×8-BW+55lbs
Gripper……………….3×30-180lbs
4-way Neck…………….3×10-135lbs
Preacher Curl………….3×10-90lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs
Lift 04.24.07 (Chest/Back)
Bench Press……………1×6-225lbs 1×3-275lbs 1×1-315lbs
Incline Smith Machine…..3×8-230lbs
Decline Smith Machine…..3×6-270lbs
Cable Butterfly………..3×8-144lbs
Seated Cable Rows………3×10-248lbs
Machine Shrugs…………3×10-430lbs
Cable Lat PUll Down…….3×8-284lbs
Bent Over Barbell Row…..3×10-175lbs
Lift 04.25.07 (Legs/Abs)
Squats………………..1×6-225lbs 4×6-315lbs
Leg Press……………..3×8-340lbs 3×8-380lbs
Standing Calf Raise…….6×10-410lbs
Leg Curl………………3×10-135lbs
Abduction……………..3×10-180lbs
Adduction……………..3×10-180lbs
Tibia Flexion………….3×20-70lbs
Leg Extension………….3×10-70lbs
Back Extension…………3×10-45lbs
Broomstick Twists………1×100
Decline ab crunches…….1×20-12lbs
Decline ab twists………1×40-12lbs
Leg Raises…………….2×20-3lbs
