ExRx.net

Fri 24 Feb 12

DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 15/15
33 x 20/20

DB Curl
09 x 20/20
09 x 20/20
13 x 10/10
13 x 8/10
09 x 9/10

BB Curl
44 x 12
44 x 12

48min

Thu 23 Feb 12

Sit-ups

Stretches

Wed 22 Feb 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6

Pull-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

52min

Tue 21 Feb 12

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 9

DB Bench Press
43 x 15
53 x 12
63 x 9

DB Fly
19 x 13
19 x 13
19 x 13
19 x 13

52min

Mon 20 Feb 12

Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9

Front Squat
132 x 10
176 x 10
220 x 10
264 x 10

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10

61min

Fri 17 Feb 12

DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 15/15
33 x 17/17

DB Curl
09 x 20/20
09 x 20/20
13 x 10/10
13 x 10/10
09 x 13/13

37min

Thu 16 Feb 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6.5

Pull-up
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

55min

Wed 15 Feb 12

Sit-ups

rest my shoulders

Tue 14 Feb 12

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 8

DB Bench Press
43 x 15
53 x 12
63 x 10

DB Fly
19 x 13
19 x 13
19 x 13
19 x 13

45min

Mon 13 Feb 12

Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 10

Front Squat
132 x 10
176 x 10
220 x 10
264 x 10

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10

64min

Fri 10 Feb 12

DB Kickback
13 x 20/20
13 x 20/20
23 x 20/20
23 x 20/20
33 x 20/20

Lying Triceps Extension
44 x 20
55 x 15
66 x 12
77 x 7

DB Curl
13 x 10/10
13 x 10/10
19 x 10/10
19 x 7/8

BB Curl
44 x 18
55 x 15
66 x 10

43min

Thu 9 Feb 12

Sit-ups

Stretches

Wed 8 Feb 12

BB Row
044 x 20
088 x 20
132 x 15
176 x 12
220 x 10
264 x 6

Chin-up
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

DB Row
83 x 13/13
83 x 13/13
83 x 13/13

60min

Tue 7 Feb 12

DB 30Incline Bench Press
23 x 20
23 x 20
43 x 15
53 x 12
63 x 10

DB Bench Press
43 x 15
53 x 12
63 x 10

DB Fly
19 x 13
19 x 13
19 x 13
19 x 13

49min

Mon 6 Feb 12

Squat
044 x 12
132 x 10
220 x 10
308 x 10
352 x 9

Front Squat
132 x 10
176 x 10
220 x 10
264 x 10

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
187 x 10

68min