Feb 22nd 2013

Standing Barbell Press Behind Neck

50lbs X 12
60 X 10
70 X 7
80 X 5

Barbell Incline Press

80lbs X 12
90 X 10
105 X 9
210 X 5


Bench Butterfly - per side

50lbs X 15
60 X 12
70 X 10
80 X 7
90 X 5


situp - 200 reps
crunch - 200 reps
push ups - 50reps X 2

This post has been edited by VeeJay: Feb 26 2013, 09:08 PM

Feb 25th 2013

Bench Dips

4 X 20 reps



Seated Flat Bench Leg Pull-In

6 X 20 reps


Barbell Bench Press (mixed with close, mod and wide grips)

120lbs X 10
120 X 10
120 X 10
130 X 8
130 X 9
130 X 8


Hammer Curls / Cross Hammer /Pinwheel Curls

20lbs X 11
25 X 10
30 X 10
35 X 10
40 X 10
45 X 10

Feb 26th 2013

Rocking Standing Calf Raise

45lbs X 20
55 X 15
65 X 15
80 X 15
95 X 15
105 X 15


Barbell Upright Row

45lbs X 15
55 X 12
65 X 10
80 X 10
95 X 9
105 X 6


Barbell Shrug

45lbs X 20
55 X 15
65 X 12
80 X 15
95 X 10
105 X 11

Feb 27th 2013

Seated Row Twist

5X 15lbs X 20



Crunch

5 X 20reps


Elbow 2 Knee Cross Leg Crunch - per side

5 X 20reps


Leg Raise

5 X 20reps


Toe Touchers

5 X 20reps



Total 600reps in 30 mins

Mar 1st 2013


Barbell Twist

45lbs X 15
45 X 15
55 X 15
65 X 15
65 X 15



Dumbbell Row

50lbs X 12
60 X 12
70 X 10
80 X 8
90 X 7


Barbell Decline Press

65lbs X 20
85 X 15
105 X 12
120 X 12
135 X 10
135 X 10

Mar 3rd 2013

Leg Extension - per Leg


55lbs X 20
65 X 15
75 X 15
85 X 10
85 X 10


Leg Curl - both Leg

55lbs X 20
65 X 20
75 X 12
85 X 9
85 X 7


Bar Curl

55lbs X 12
65 X 10
75 X 10
85 X 8
90 X 7


Reverse Barbell Curl

45lbs X 12
65 X 12
75 X 11
85 X 6
90 X 8

Mar 13th 2013

Various Physical Exercises (pushups, situps, crunch, etc) = 1000 reps

Stationary Cycle - 15 mins