S SirDingo New member Mar 30, 2008 #82 DAY1 CHEST Monday 03/31/08 - Hammer Strength Machine Bench Press; 100lbs x 20reps 140lbs x 12 190lbs x 8 140lbs x - Dumbbell Fly's 12lbs ea dumbbell x 20reps 20lbs x 12 25lbs x 8 20lbs x - Low Incline Bench Press 40lbs each dumbbell x 20reps 50lbs x 12 60lbs x 8 50lbs x - Military Machine Press 60lbs x 20reps 65lbs x 12 70lbs x 10 100lbs x 8 70lbs x - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 10lbs x - Dumbbell Shrugs 35lbs each dumbbell x 20reps 40lbs x 12 50lbs x 8 40lbs x
DAY1 CHEST Monday 03/31/08 - Hammer Strength Machine Bench Press; 100lbs x 20reps 140lbs x 12 190lbs x 8 140lbs x - Dumbbell Fly's 12lbs ea dumbbell x 20reps 20lbs x 12 25lbs x 8 20lbs x - Low Incline Bench Press 40lbs each dumbbell x 20reps 50lbs x 12 60lbs x 8 50lbs x - Military Machine Press 60lbs x 20reps 65lbs x 12 70lbs x 10 100lbs x 8 70lbs x - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 10lbs x - Dumbbell Shrugs 35lbs each dumbbell x 20reps 40lbs x 12 50lbs x 8 40lbs x
S SirDingo New member Apr 3, 2008 #84 DAY3 BACK Thursday 04/03/08 - Lat Pull Down 60lbs x 20reps 70lbs x 12 90lbs x 8 60lbs x F - Barbell Bent-Rows 35lbs x 20reps 45lbs x 12 55lbs x 8 45lbs x F - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 12lbs x 12 - Barbell Curls 20lbs x 20reps 30lbs x 12 50lbs x 8 30lbs x 12 - Tricep Pressdowns 35lbs x 20reps 45lbs x 12 65lbs x 8 50lbs x F - Dumbbell Bent-Rows 25lbs x 20reps 30lbs x 12 40lbs x 8 35lbs x 10 - Barbell Reversed Curls 15lbs x 20reps 15lbs x 12 20lbs x 8 15lbs x F Last edited: Apr 3, 2008
DAY3 BACK Thursday 04/03/08 - Lat Pull Down 60lbs x 20reps 70lbs x 12 90lbs x 8 60lbs x F - Barbell Bent-Rows 35lbs x 20reps 45lbs x 12 55lbs x 8 45lbs x F - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 12lbs x 12 - Barbell Curls 20lbs x 20reps 30lbs x 12 50lbs x 8 30lbs x 12 - Tricep Pressdowns 35lbs x 20reps 45lbs x 12 65lbs x 8 50lbs x F - Dumbbell Bent-Rows 25lbs x 20reps 30lbs x 12 40lbs x 8 35lbs x 10 - Barbell Reversed Curls 15lbs x 20reps 15lbs x 12 20lbs x 8 15lbs x F
S SirDingo New member Apr 4, 2008 #85 DAY4 LEGS Friday 04/04/08 - Smith Squats; 90lbs x 20reps 110lbs x 12 130lbs x 12 180lbs x 10 110lbs x 12 - Leg Presses 45lbs x 20reps 50lbs x 12 55lbs x 12 65lbs x 10 45lbs x 12 - Crunches; 4 x 20reps Stiff Leg Deadlift's 20lbs x 20reps 30lbs x 12 40lbs x 8 20lbs x F Last edited: Apr 4, 2008
DAY4 LEGS Friday 04/04/08 - Smith Squats; 90lbs x 20reps 110lbs x 12 130lbs x 12 180lbs x 10 110lbs x 12 - Leg Presses 45lbs x 20reps 50lbs x 12 55lbs x 12 65lbs x 10 45lbs x 12 - Crunches; 4 x 20reps Stiff Leg Deadlift's 20lbs x 20reps 30lbs x 12 40lbs x 8 20lbs x F
S SirDingo New member Apr 6, 2008 #87 DAY1 CHEST Sunday 04/06/08 - Hammer Strength Machine Bench Press; 100lbs x 20reps 140lbs x 12 190lbs x 8 140lbs x - Dumbbell Fly's 12lbs ea dumbbell x 20reps 20lbs x 12 30lbs x 8 20lbs x - Low Incline Bench Press 40lbs each dumbbell x 20reps 50lbs x 12 65lbs x 8 50lbs x - Military Machine Press 60lbs x 20reps 65lbs x 12 70lbs x 10 100lbs x 8 70lbs x - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 10lbs x - Dumbbell Shrugs 35lbs each dumbbell x 20reps 40lbs x 12 50lbs x 8 40lbs x
DAY1 CHEST Sunday 04/06/08 - Hammer Strength Machine Bench Press; 100lbs x 20reps 140lbs x 12 190lbs x 8 140lbs x - Dumbbell Fly's 12lbs ea dumbbell x 20reps 20lbs x 12 30lbs x 8 20lbs x - Low Incline Bench Press 40lbs each dumbbell x 20reps 50lbs x 12 65lbs x 8 50lbs x - Military Machine Press 60lbs x 20reps 65lbs x 12 70lbs x 10 100lbs x 8 70lbs x - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 10lbs x - Dumbbell Shrugs 35lbs each dumbbell x 20reps 40lbs x 12 50lbs x 8 40lbs x
S SirDingo New member Apr 8, 2008 #89 DAY3 BACK Tuesday 04/08/08 - Lat Pull Down 60lbs x 20reps 70lbs x 12 90lbs x 8 60lbs x F - Barbell Bent-Rows 35lbs x 20reps 45lbs x 12 65lbs x 8 45lbs x F - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 12lbs x 12 - Barbell Curls 20lbs x 20reps 30lbs x 12 60lbs x 8 30lbs x 12 - Tricep Pressdowns 35lbs x 20reps 50lbs x 12 70lbs x 8 50lbs x F - Dumbbell Bent-Rows 25lbs x 20reps 30lbs x 12 40lbs x 8 35lbs x 10 - Barbell Reversed Curls 15lbs x 20reps 15lbs x 12 20lbs x 8 15lbs x F Last edited: Apr 8, 2008
DAY3 BACK Tuesday 04/08/08 - Lat Pull Down 60lbs x 20reps 70lbs x 12 90lbs x 8 60lbs x F - Barbell Bent-Rows 35lbs x 20reps 45lbs x 12 65lbs x 8 45lbs x F - Side Dumbbell Laterals 10lbs each dumbbell x 20reps 12lbs x 12 20lbs x 8 12lbs x 12 - Barbell Curls 20lbs x 20reps 30lbs x 12 60lbs x 8 30lbs x 12 - Tricep Pressdowns 35lbs x 20reps 50lbs x 12 70lbs x 8 50lbs x F - Dumbbell Bent-Rows 25lbs x 20reps 30lbs x 12 40lbs x 8 35lbs x 10 - Barbell Reversed Curls 15lbs x 20reps 15lbs x 12 20lbs x 8 15lbs x F
S SirDingo New member Apr 9, 2008 #90 DAY4 LEGS Wednesday 04/09/08 - Smith Squats; 90lbs x 20reps 110lbs x 12 140lbs x 12 190lbs x 10 110lbs x 12 - Leg Presses 45lbs x 20reps 50lbs x 12 55lbs x 12 65lbs x 10 45lbs x 12 - Crunches; 4 x 20reps Stiff Leg Deadlift's 20lbs x 20reps 30lbs x 12 40lbs x 8 20lbs x F Last edited: Apr 9, 2008
DAY4 LEGS Wednesday 04/09/08 - Smith Squats; 90lbs x 20reps 110lbs x 12 140lbs x 12 190lbs x 10 110lbs x 12 - Leg Presses 45lbs x 20reps 50lbs x 12 55lbs x 12 65lbs x 10 45lbs x 12 - Crunches; 4 x 20reps Stiff Leg Deadlift's 20lbs x 20reps 30lbs x 12 40lbs x 8 20lbs x F
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