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Post by masterschamp on Jul 14, 2011 23:35:09 GMT -5
Thursday, July 14, 2011 CHEST/BICEPS
Wide Grip Hammer BP 1 plate/side x 20 2 plates/side x 15 2 plates + 25/side x 12 3 plates/side x 10 3 plates/side x 10
Hammer Inc BP 1 plate/side x 15 2 plates/side x 12 2 plates + 25/side x 12 3 plates/side x 10
Cybex Seated BP 220 x 10 220 x 10 220 x 10
Inc DB Flyes 50 x 15 50 x 15 50 x 15
Seated Dip Machine 140 x 15 140 x 15 140 x 15
Barbell Curl 70 x 10 80 x 10 90 x 10 90 x 10
1 Arm Preacher (machine) 70 x 12 70 x 12 70 x 12
1 Arm Low cable Curl (facing away from pulley) 40 x 12 40 x 12 40 x 12
BWT 202
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Post by masterschamp on Jul 16, 2011 6:03:39 GMT -5
Friday, July 15, 2011 MINI BACK/MINIDELTS/MINI TRICEPS
V Grip Pulldown 100 x 25 150 x 15 150 x 15 150 x 15
Seated Cybex Row 120 x 15 120 x 15 120 x 15
Dickersons 100 x 15 100 x 15 100 x 15
DB Laterals 20 x 15 20 x 15 20 x 15
Cybex Seated Press 120 x 20 120 x 20 120 x 20
U Cable Row 80 x 15 80 x 15 80 x 15
Pressdown 100 x 15 100 x 15 100 x 15
OHead Extension 100 x 15 100 x 15 100 x 15
2 Arm Rev Pressdown 80 x 15 80 x 15 80 x 15
BWT 202
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Post by masterschamp on Aug 3, 2011 6:14:12 GMT -5
Thursday, July 28, 2011 CHEST/BICEPS
Wide Grip Hammer BP 1 plate/side x 20 1 plate + 25/side x 15 2 plates/side x 15 2 plates + 25/side x 12 3 plates/side x 10
Hammer Inc BP 1 plate/side x 15 1 plate +25/side x 12 2 plates/side x 12 2 plates +25/side x 10 2 plates +25/side x 10
Pec Deck 100 x 15 100 x 15 100 x 15 100 x 15
Seated Dip Machine 140 x 15 140 x 15 140 x 15 140 x 15
BB Curl 70 x 10 80 x 10 90 x 10 100 x 10
Seated Preacher 70 x 15 90 x 12 90 x 10 90 x 10
1 Arm Low Cable Curl 40 x 12 40 x 12 40 x 12
BWT 200
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Post by masterschamp on Aug 3, 2011 6:15:41 GMT -5
Friday, July 29, 2011 MINI BACK/MINI DELTS/MINI TRICEPS
U Grip Pulldowns 100 x 15 130 x 15 130 x 15
2 Arm Seated Row 130 x 15 130 x 15 130 x 15
Dickersons 100 x 12 100 x 12 100 x 12
Seated Press 100 x 20 130 x 20 130 x 15 130 x 15
DB Laterals 15 x 20 15 x 20 15 x 20
Front Cable Raise 80 x 15 80 x 15 80 x 15
Pressdown 100 x 20 100 x 20 100 x 20
OHead Cable Ext 100 x 20 100 x 20 100 x 20
2 Arm Rev Pressdown 80 x 15 80 x 15 80 x 15
BWT 200
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Post by masterschamp on Aug 3, 2011 6:16:50 GMT -5
Saturday, July 30, 2011 LEGS
Leg Extensions 70 x 20 100 x 15 130 x 12 150 x 10
Leg press 1 plate/side x 15 2 plates/side x 12 3 plates/side x 12 4 plates/side x 10 5 plates/side x 10 6 plates/side x 10
Hacks 1 plate/side x 12 2 plates/side x 10 3 plates/side x 10 4 plates/side x 10
Seated Leg Curl 90 x 12 100 x 10 100 x 10 100 x 10
Standing One Leg Curl 40 x 15 40 x 15 40 x 15 40 x 15
Calf Sled 100 x 20 150 x 15 200 x 10 200 x 10 200 x 10
Seated calf 2 plates x 15 2 plates x 15
BWT 200
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Post by masterschamp on Aug 3, 2011 6:17:57 GMT -5
Monday, August 1, 2011 DELTS/TRICEPS/MINI CHEST
DB Laterals 15 x 20 15 x 15 20 x 15 25 x 12 30 x 10 35 x 8 30 x 8 25 x 10 20 x 10 15 x 12
Seated Press Machine 100 x 20 130 x 12 160 x 10 160 x 10 160 x 10
U BB Row 70 x 15 70 x 15 70 x 15
Cable Front Raise 60 x 12 60 x 12 60 x 12
Pressdown 100 x 25 120 x 20 130 x 15 140 x 12 150 x 10
Seated OHead Ext 100 x 15 130 x 12 160 x 10 160 x 10
2 Arm Rev Grip Pressdown 80 x 15 80 x 15 80 x 15
SUPERSET: Pec Deck 100 x 15,100 x 15, 100 x 15,100 x 15,100 x 15 Seated BP 180 x 12,180 x 12,180 x 12,180 x 12,180 x 12
BWT 201
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Post by masterschamp on Aug 3, 2011 6:19:12 GMT -5
Tuesday, Auugust 2, 2011 BACK/REAR DELTS/TRAPS/MINI BICEPS
V Grip Pulldowns 100 x 20 130 x 15 160 x 12 180 x 10 200 x 8
Seated Row 100 x 20 150 x 12 200 x 10 230 x 10
DB Row 70 x 15 90 x 12 110 x 10 110 x 10
U Grip Hammer Pulldown 2 plates/side x 15 2 plates/side x 12 2 plates/side x 12
Dickersons 80 x 15 80 x 15 80 x 15
Rear Delt Machine 70 x 15 70 x 15 70 x 15 70 x 15
DB Shrugs 70 x 20 70 x 20 70 x 20
2 Arm Low Cable Curl (facing pulley) 80 x 15 80 x 15 80 x 15
1 Arm Low Cable Curl (facing away from pulley) 30 x 15 30 x 15 30 x 15
BWT 202
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