Shoulder/Abs day 06-08-2009 cancelled

Legs day 07-08-2009

Squats
45lbs x 12
80 x 12
105 x 10
135 x 10
155 x 5 x 2
175 x 5
135 x 8
135 x 6
105 x 10
185 x 5
95 x 10


Calf presses
230lbs x 25
270 x 21
340 x 20
340 x 15
340 x 20



Rest between each sets: avg 55secs

Duration of training: 58mins

Notes:
- x

Back day 08-08-2009

Deadlift
65lbs x 12
85 x 12
105 x 10
135 x 5
165 x 5
185 x 3
215 x 2
245 x 1
205 x 5 x 3

Barbell rows
65lbs x 16
75 x 16
65 x 20
55 x 12

Wide grip lat pulldowns
40lbs x 15
47 x 8 + 40 x 4
40 x 12
33 x 15

Hammer strength rows(per arm)
22.5kgs x 15
15 x 25
17.5 x 12
20 x 12

Closed grip pulldowns
57lbs x 12
65 x 5 + 47 x 7
57 x 8 + 47 x 5
47 x 15

Plate shrugs(per arm)
35lbs x 17
45 x 17


Machine shrugs
135lbs x 17
225 x 15
315 x 8


Rest between each sets: 90secs

Duration of training (exclusive of cardio): 101mins <---lol....

Notes:
- what would you do?

Chest day 09-08-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 12
40 x 8 x 2
45 x 8 x 2
50 x 8
25 x 12

Inclined barbell bench press
45lbs x 15 x 2
65 x 12
85 x 10

Declined machine chest press(per arm)
30kgs x 12
30 x 10
25 x 15
20 x 20

Pectoral Fly
50lbs x 15
60 x 12

Cable crossover(per arm)
8.75kgs x 15
6.25 x 20

Duration of training: 88mins

Cardio HIIT 30 mins

Rest between each sets: around 90 secs

Arms day 12-08-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 9 + 30 x 3
35 x 8 + 30 x 3
35 x 6 + 30 x 3

*superset with*

Dips
BW x 13
BW x 15
BW x 14
BW x 13



EZ bar curl
40lbs x 15
50 x 10
40 x 15

*superset with*

Closed grip bench press
55lbs x 15
75 x 12
95 x 10



Db curls(per arm weight)
15lbs x 15 x 2
25 x 10

*superset with*

Overhead one arm db triceps extensions
15lbs x 9
15 x 7 + 10 x 5
15 x 9 + 10 x 6



Duration of workout: 64mins


Notes:
- z

Shoulder/Abs day 13-08-2009

Seated barbell shoulder press
45lbs x 16
55 x 15
65 x 14
75 x 10
85 x 8
65 x 10
45 x 15



Bent over rear delt(per arm weight)
10lbs x 17
10 x 15
10 x 18
10 x 18

*superset with*

Declined situps
BW x 21 x 3



Db lateral raise(per arm weight)
10lbs x 15 x 4

*superset with*

Reverse crunch
BW x 15 x 3



Db shoulder press(per arm weight)
20lbs x 12 x 2
25 x 10
25 x 12

*superset with*

Abs crunch
BW x 15 x 3


Duration of workout: 63mins

Note:
-

Legs day 14-08-2009

Squats
45lbs x 12
80 x 12
105 x 10
135 x 7 x 2
155 x 5 x 2
175 x 5 x 2
135 x 8
135 x 7
105 x 8
185 x 5
95 x 10


Calf presses
270lbs x 20
270 x 21
320 x 20
340 x 20
340 x 16
340 x 20



Rest between each sets: avg 85secs

Duration of training: 74mins

Notes:
- x

Back day 16-08-2009 Morning

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
185 x 3
215 x 2
245 x 1
210 x 5 x 3

Barbell rows
65lbs x 20
75 x 15
85 x 12
95 x 10

Wide grip lat pulldowns
40lbs x 15
47 x 5 + 40 x 7
40 x 10
33 x 15

Cable rows(per arm)
47kgs x 15
40 x 15
47 x 11
40 x 15

Closed grip pulldowns
57lbs x 10
47 x 12
57 x 8
47 x 15

Plate shrugs(per arm)
35lbs x 18
45 x 18


Machine shrugs
135lbs x 18
225 x 13
315 x 8


Rest between each sets: 70secs

Duration of training (exclusive of cardio): 89mins

Notes:
-

This post has been edited by kaspersky-fan: Aug 16 2009, 01:40 PM

Chest day 16-08-2009 Night

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 15
45 x 10 x 2
50 x 9
25 x 12

Inclined barbell bench press
45lbs x 20
65 x 12
85 x 10
95 x 5 x 2

Declined machine chest press(per arm)
30kgs x 12 x 3
25 x 15

Cable crossover(per arm)
6.25kgs x 15 x 2
8.75 x 12
11.25 x 12

Duration of training: 72mins


Rest between each sets: around 70 secs

Arms day 19-08-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 10 + 30 x 3
35 x 8 + 30 x 2
35 x 6 + 30 x 2

*superset with*

Dips
BW x 15
BW x 15
BW x 15
BW x 12



Preachers Curl
40lbs x 12 x 2
50 x 7 + 30 x 10

*superset with*

Closed grip bench press
55lbs x 15
75 x 12
95 x 10



Db curls(per arm weight)
20lbs x 12 x 2
15 x 15

*superset with*

Overhead one arm db triceps extensions
15lbs x 9 + 10 x 3
Overhead two arm db triceps extensions
30lbs x 12 x 2



Duration of workout: 54mins


Notes:
- z

Shoulder/Abs day 20-08-2009


Db shoulder press(per arm weight)
20lbs x 15
25 x 12 x 2
30 x 12

*superset with*

Declined situps
BW x 21 x 3



Seated barbell shoulder press
45lbs x 13
55 x 15
65 x 15
75 x 8
85 x 10
85 x 8 x 2



Bent over rear delt(per arm weight)
15lbs x 12
15 x 13
15 x 15 x 2

*superset with*

Reverse crunch
BW x 18 x 3



Db lateral raise(per arm weight)
15lbs x 12
15 x 10 + 10 x 5
15 x 12 + 10 x 5
15 x 15 + 10 x 5

*superset with*

Abs crunch
BW x 15 x 3


Duration of workout: 67mins

Note:
-

Legs day 21-08-2009 cancelled

Back day 22-08-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
195 x 3
215 x 2
245 x 1
210 x 5 x 3

Barbell rows
65lbs x 20
75 x 15
85 x 12
95 x 8
95 x 5

Wide grip lat pulldowns
40lbs x 15
47 x 10 + 40 x 5
40 x 12
40 x 10 + 33 x 5

Hammer strength rows(per arm)
22.5kgs x 13 x 3
17.5 x 20

Closed grip pulldowns
57lbs x 12
47 x 12
67 x 5 + 57 x 5
47 x 12

Plate shrugs(per arm)
35lbs x 15
45 x 15


Machine shrugs
135lbs x 15
225 x 15
315 x 5


Rest between each sets: 80secs

Duration of training: 97mins

Notes:
-

Chest day 23-08-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 15
45 x 10
50 x 9
50 x 10

Inclined db bench press
25lbs x 12 x 2
15 x 12
30 x 12

Declined machine chest press(per arm)
32.5kgs x 12
32.5 x 11
32.5 x 9
27.5 x 12

Cable crossover(per arm)
7.5kgs x 15
10 x 12 x 3

Duration of training: 70mins

Cardio HIIT 15 mins


Rest between each sets: around 70 secs

26-08-2009 to 30-08-2009 = Break week =)

Arms day 02-09-2009

Cardio 15 mins (relaxing)

Db concentration curls(per arm weight)
25lbs x 20
35 x 7 + 30 x 5
30 x 8 + 20 x 4
35 x 4 + 20 x 8

*superset with*

Dips
BW x 12
BW x 12
BW x 12
BW x 12



Db curls(per arm weight)
15lbs x 15 x 3

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
30 x 12
35 x 10



EZ bar curl
40lbs x 12 x 3

*superset with*

Closed grip bench press
55lbs x 12
70 x 12
85 x 12



Duration of workout: 52mins

Cardio HIIT 30 mins

Notes:
-

This post has been edited by kaspersky-fan: Sep 3 2009, 01:30 AM

Shoulder/Abs day 03-08-2009


Db shoulder press(per arm weight)
20lbs x 12 x 2
25 x 12 x 2

*superset with*

Declined situps
BW x 21 x 3



Bent over rear delt(per arm weight)
15lbs x 12 x 4

*superset with*

Reverse crunch
BW x 15 x 3



Standing barbell shoulder press
45lbs x 12
55 x 10
55 x 8
65 x 5 x 2
75 x 5



Db lateral raise(per arm weight)
15lbs x 12
15 x 10 + 10 x 5
15 x 8 + 10 x 4
15 x 10 + 10 x 5

*superset with*

Abs crunch
BW x 12 x 3


Duration of workout: 62mins

Note:
-

Legs day 04-09-2009 cancelled

Back day 05-09-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
155 x 5
175 x 3
195 x 2
205 x 1
175 x 5 x 3

Barbell rows
65lbs x 12 x 2
75 x 15 x 2

Wide grip lat pulldowns
40lbs x 12 x 2
33 x 15
40 x 6 + 33 x 9

Hammer strength rows(per arm)
15kgs x 12
20 x 12
15 x 15
20 x 12

Closed grip pulldowns
23.5kgs x 12 x 2
28.5 x 8 + 23.5 x 5
23.5 x 12

Plate shrugs(per arm)
35lbs x 12
45 x 12

Machine shrugs
135lbs x 15
225 x 12
315 x 5


Rest between each sets: 60secs

Duration of training: 83mins

Notes:
-

Chest day 06-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 12
45 x 10 x 3

Inclined smith bench press
45lbs x 20
60 x 15
75 x 12 x 3

Cable crossover(per arm)
13.75kgs x 12
8.75 x 12
11.25 x 12 x 2

Declined machine chest press(per arm)
25kgs x 12 x 3
20 x 20



Duration of training: 63mins

Cardio HIIT 30 mins


Rest between each sets: around 60 secs

Arms day 09-09-2009

Cardio 15 mins (relaxing)

Db concentration curls(per arm weight)
25lbs x 20
35 x 7 + 30 x 5
30 x 10 + 25 x 5
30 x 8 + 25 x 4

*superset with*

Dips
BW x 12
BW x 12
BW x 15
BW x 15



EZ bar curl
40lbs x 12 x 3

*superset with*

Closed grip bench press
55lbs x 15
75 x 13
95 x 10



Db curls(per arm weight)
20lbs x 12 x 2
15 x 15

*superset with*

Overhead two arm db triceps extensions
30lbs x 12
35 x 12
25 x 15



Duration of workout: 57mins

Cardio HIIT 15 mins

Notes:
-

Shoulder/Abs day 10-09-2009


Seated barbell shoulder press
45lbs x 20
55 x 15
65 x 12
75 x 8
75 x 12
75 x 8



Db shoulder press(per arm weight)
20lbs x 12
25 x 12 x 2
30 x 8

*superset with*

Declined situps
BW x 21 x 3



Bent over rear delt(per arm weight)
15lbs x 12 x 4

*superset with*

Declined situps
BW x 21 x 3



Db lateral raise(per arm weight)
15lbs x 12
15 x 10 + 10 x 5
15 x 10 + 10 x 5
15 x 10 + 10 x 10

*superset with*

Reverse crunch
BW x 15 x 3



Abs crunch
BW x 12 x 3


Duration of workout: 60mins

Note:
-

Legs day 11-09-2009

Squats
45lbs x 12
80 x 10
105 x 7
135 x 5 x 2
155 x 5 x 4

Calf presses
180lbs x 20
270 x 20 x 2
270 x 18
270 x 16

Leg curls
50kgs x 12 x 3

Leg extensions
50kgs x 12
52.5 x 12
55 x 12

Cardio HIIT 30 mins


Rest between each sets: avg 60secs

Duration of training: 61mins

Notes:
-

This post has been edited by kaspersky-fan: Sep 14 2009, 02:20 AM

Back day 12-09-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
185 x 3
205 x 2
225 x 1
195 x 5 x 3

Barbell rows
65lbs x 12
75 x 15 x 2
85 x 12

Wide grip lat pulldowns
47.5lbs x 11
40 x 12
40 x 11
33 x 15

Hammer strength rows(per arm)
20kgs x 15
22.5 x 12 x 3

Closed grip pulldowns
57lbs x 12
47 x 15 + 57 x 8
57 x 8 + 47 x 4
47 x 15

Plate shrugs(per arm)
35lbs x 15
45 x 15

Machine shrugs
135lbs x 17
225 x 15
315 x 7


Rest between each sets: 60secs

Duration of training: 86mins

Notes:
-