Search results

2/22 - Bicep 3 sets 20,15,10 Seated dumbell hammer curls 25,30,35 3 sets 12,10,6 Incline dumbell curls 35,40,45 3 sets 8,6,6 Seated cheat curls 45,50,45 2 sets 8 Single arm cable curls #6

2/21 - Back 3 sets 12,12,10 V-bar front pulldowns 80,90,100 3 sets 12 Low cable pulls #12,12,13 3 sets 8,8,6 Power cleans 135 2 sets 12,10 T-bar rows 45,90 2 sets 8,7 Single arm dumbell rows 70 1 sets 10 Single arm cable row #6

2/20 - Chest 5 sets 15,12,10,8,3 Incline dumbell press 50,60,70,80,90 3 sets 10,8,8 Incline dumbell fly's 30,40,40 3 sets 10 Cable crossovers #5 3 sets 12,8,6 Incline barbell press 125,145,165 1 sets 20 Drop set fly machine 90,80,70,60lb. weight to get 20 reps.

2/17 - Legs 2 sets 15 Leg extensions 80,90 2 sets 15 Abductor machine 30 2 sets 15 Leg curls 80,90 5 sets 12,10,8,6,6 Squats 155,175,195,215,215 4 sets 15,15,12,12 Seated calf raises 290,290,310,310 3 sets 12 Stiff leg dead lifts 105 2 sets 10,5 Lunges on box 30

2/16 - Chest 5 sets 15,12,6,3,2 Decline barbell press 155,185,225,245,260 3 sets 10,8,6 Decline dumbell fly's 25,30,35 4 sets 12,10,6,4 Incline barbell press 135,155,175,185 3 sets 10,8,6 Decline dumbell press 55,65,65 3 sets 10 Fly machine 70

2/15 - Bicep/Abs Not really so much abs today. 4 sets 15,15,10,8 Incline dumbell curls 25,30,35,40 4 sets 15 Leg raises to reverse crunches on flat bench 3 sets 10,10,8 Single arm cable curls #6,7,8 3 sets 26 Rotating crunches 3 sets 8,6,8 Single arm preacher cable curls #8,9,8

2/14 - Back 5 sets 15,15,12,8,6 Deadlifts 135,135,205,225,245 3 sets 12 Dumbell shrugs 50 3 sets 12,10,6 T-bar rows 45,90,115 3 sets 10,8,8 Front pulldowns 90 3 sets 10,8,6 Single arm dumbell rows 60,65,70

2/13 - Chest 5 sets 15,12,10,6,4 Incline dumbell press 50,60,70,80,85 4 sets 12,8,6,4 Incline barbell press 105,125,145,165 3 sets 10,8,6 Flat dumbell fly's 35 3 sets 10 Fly machine 70,60,60 3 sets 12,12,10 Cable crossovers #5,5,4

2/10 - Legs 2 sets 15,12 Leg extensions 80,90 3 sets 15,12,12 Abductor machine 30,40,40 3 sets 15,12,12 Leg curls 80,90,100 3 sets 12,10,6 Squats 135,185,205 2 sets 10 Stiff leg deadlifts 105 2 sets 8 Squats 155 3 sets 15,12,12 Standing toe raises on step 105,155,175

2/9- Chest 4 sets 12,10,7,3 Flat dumbbell presses 70,80,90,100 3 sets 10 Stiff arm pullovers 50 3 sets 12 Cable crossovers #5 3 sets 10,6,3 Decline barbell press 185,205,225

I used to have a set deltoid work out but I haven't followed it in a while. My shoulders take a beating all week long between chest, back, and being at the karate studio.

2/7 - Back 4 sets 12,10,8,6 Deadlifts 135,205,225,245 2 sets 6 Power cleans 135 3 sets 12,8,6 T-bar rows 45,90,115 3 sets 10,10,8 Single arm dumbbell rows 50,55,60

2/6 - Chest/Tricep 6 sets 15,15,8,6,3,3 Incline dumbbell press 50,50,80,85,90,90 3 sets 12,10,10 Incline dumbbell fly's 30,35,35 3 sets 12,10,10 Seated overhead tricep extensions w/camber bar 70 3 sets 8,5,4 Rope pushdowns #8 2 sets 12 Cable crossovers #5

I don't have enough cash or assets to afford more than one:eek: . What on earth would I want to subject myself to more bitching sessions anyway.

2/3 - Legs 3 sets 15,15,12 Leg extensions 70,80,90 3 sets 15,15,12 Leg curls 70,80,90 3 sets 15,15,12 Abductor machine 30,30,40 3 sets 15,10,8 Squats 105,175,195 3 sets 15 Seated calf raises 290 3 sets 12 Stiff leg deadlifts 105

2/2 - Chest 5 sets 15,10,8,3,5 Decline barbell press 155,185,225,250,225 3 sets 10 Decline dumbbell fly 30 3 sets 12 Cable crossovers #5 2 sets 12 Dips

2/1 - Bicep/Abs 11 sets 10,9,8,7,6,5,4,3,2,1,4 Standing camber bar curls 60 My partner & I used the I go you go method. 3 sets 10,10,8 Single arm cable curls #6,7,8 4 sets 26 Rotating crunches 3 sets 15 Leg lifts to reverse crunches on flat bench 3 sets 10 Leg lifts on vertical bench

1/31 - Back 3 sets 15,15,12 V-bar pulldowns 70,80,90 3 sets 12,10,8 Deadlifts 135,205,225 3 sets 12 Dumbbell shrugs 50 2 sets 6 Power cleans 135 3 sets 12,10,5 T-bar rows 45,90,115 3 sets 10,8,8 Single arm dumbbell rows 50

1/30 - Chest/Tricep 5 sets 15,12,10,8,5 Incline dumbbell press 45,55,65,75,85 3 sets 12 Incline cable fly's #5 3 sets 15,12,10 Two arm overhead dumbbell extensions 45,55,65 4 sets 15,10,5,4 Incline barbell press 105,125,145,165

No, twice. On monday and thursday. Monday is incline stuff, pullovers and isolating the tricep. Thursday is flat dumbbell's a cable and then decline barbell presses.