Monday: Quads & Calves

Superset:  Leg Extensions, Abductors, Adductors

Leg Extensions

1. 40lbs x 20
2. 60lbs x 20
3. 80lbs x 20
4. 80lbs x 20

Abductors

1. 70lbs x 20
2. 70lbs x 20
3. 70lbs x 20
4. 70lbs x 20

Adductors

1. 70lbs x 20
2. 90lbs x 20
3. 120lbs x 20
4. 120lbs x 20

Front Squats

1. 95lbs x 20
2. 115lbs x 20
3. 135lbs x 20
4. 135lbs x 20

90° Leg Press (Single Leg) (Not Incl. Weight of Sled)

1. 45lbs x 20
2. 45lbs x 20
3. 45lbs x 20
4. 45lbs x 20 

Seated Calf Raises

1. 45lbs x 20
2. 70lbs x 20
3. 70lbs x 20
4. 70lbs x 20

Horizontal Calf Raises

1. 90lbs x 20
2. 180lbs x 20
3. 180lbs x 20
4. 180lbs x 20

Technorati Tags: Quadriceps, Calves

Sunday: Triceps and Back

Cable Pushdowns

1. 40lbs x 20
2. 60lbs x 20
3. 70lbs x 20
4. 80lbs x 20

Dip Machine (Single Arm)

1. 45lbs x 20
2. 55lbs x 20
3. 65lbs x 20
4. 65lbs x 20

Pronated Cable Pushdowns (Single Arm)

1. 30lbs x 20
2. 30lbs x 20
3. 30lbs x 20
4. 30lbs x 20 

Cable Lat Pulldowns

1. 95lbs x 20
2. 115lbs x 20
3. 120lbs x 20
4. 120lbs x 20

High Row Machine

1. 85lbs x 20
2. 135lbs x 20
3. 135lbs x 20
4. 135lbs x 20

Seated Cable Rows

1. 70lbs x 20
2. 115lbs x 20
3. 135lbs x 20
4. 135lbs x 20

Rear Deltoids (Machine)

1. 45lbs x 20
2. 60lbs x 20
3. 70lbs x 20
4. 70lbs x 20

Back Extensions

1. 0lbs x 20
2. 25lbs x 20
3. 45lbs x 20
4. 45lbs x 20

Technorati Tags: Triceps, Back

Saturday: Biceps, Chest & Abdominals

Preacher Curl (Machine)

1. 50lbs x 20
2. 60lbs x 20
3. 70lbs x 20
4. 80lbs x 20

Seated Dumbbell Curls

1. 15lbs x 20
2. 20lbs x 20
3. 25lbs x 20
4. 25lbs x 20

Cable Bicep Curls

1. 30lbs x 20
2. 30lbs x 20
3. 30lbs x 20
4. 30lbs x 20 

Incline Chest Press (Smith Machine)

1. 95lbs x 20
2. 115lbs x 20
3. 135lbs x 20
4. 155lbs x 20

Flat Chest Press

1. 95lbs x 20
2. 135lbs x 20
3. 155lbs x 20
4. 155lbs x 20

Pec Machine Superset

1. 45lbs x 20
2. 65lbs x 20
3. 115lbs x 20
4. 115lbs x 20

Roman Chair Leg Lifts

1. Bodyweight x 30
2. Bodyweight x 30
3. Bodyweight x 30
4. Bodyweight x 30

Technorati Tags: Biceps, Chest, Abdominals

Friday: Quads & Calves

Leg Extension (Single Leg)

1. 25lbs x 20
2. 25lbs x 20
3. 25lbs x 20
4. 25lbs x 20

Back Squats

1. 95lbs x 20
2. 115lbs x 20
3. 135lbs x 20
4. 135lbs x 20

Hack Squat (Not incl. weight of sled)

1. 50lbs x 20
2. 50lbs x 20
3. 50lbs x 20
4. 50lbs x 20 

Seated Calf Raises

1. 45lbs x 20
2. 45lbs x 20
3. 45lbs x 20
4. 45lbs x 20

Horizontal Calf Raises

1. 90lbs x 20
2. 180lbs x 20
3. 180lbs x 20
4. 180lbs x 20

Technorati Tags: Quadriceps, Calves

Thursday: Hamstrings and Shoulders

Superset:  Shrugs and Seated Hamstring Curls

Shrugs:

1. 180lbs x 20
2. 180lbs x 20
3. 180lbs x 20
4. 180lbs x 20

Seated Hamstring Curls

1. 25lbs x 20
2. 45lbs x 20
3. 45lbs x 20
4. 45lbs x 20

Superset:  Lateral Raise on Machine (Single Arm) and Single Leg Hamstring curls (prone)

Lateral Raise

1. 80lbs x 20
2. 80lbs x 20
3. 80lbs x 20
4. 80lbs x 20

Single Leg Hamstring Curl

1. 30lbs x 20
2. 30lbs x 20
3. 30lbs x 20
4. 30lbs x 20

Superset:  Military Press (Behind the Head) and Single Leg Stiff Leg Deadlifts

Military Press

1. 20lbs x 20
2. 20lbs x 20
3. 20lbs x 20
4. 20lbs x 20

Single Leg Deadlift

1. 10lbs x 20
2. 10lbs x 20
3. 10lbs x 20
4. 10lbs x 20

Upright rows (cable)

1. 50lbs x 20
2. 60lbs x 20
3. 70lbs x 20
4. 80lbs x 20

Technorati Tags: Hamstrings, Shoulders

Shoulders (12/15/2007)

Military Press

Set	Weight	Repetitions	Notes
1	95	15
2	135	12
3	225	5
4	275	5
5	335	12 seconds	Hold the weight with arms extended for as long as possible

Hammer Strength Iso-Lateral Shoulder Press

Set	Weight	Repetitions	Notes
1	115	12
2	150	5
3	165	5
4	190	5
5	100	20	Half-Reps (Bottom Half)

Upright Rows

Set	Weight	Repetitions	Notes
1	30	15
2	50	10
3	90	8
4	100	8
5	110	8

Front Raise (Straight Bar)

Set	Weight	Repetitions	Notes
1	30	12
2	40	10
3	60	8
4	70	8
5	70	8

Shrugs (Straight Bar)

Set	Weight	Repetitions	Notes
1	225	15
2	315	10
3	315	10
4	315	12

Lateral Raise (Machine)

Set	Weight	Repetitions	Notes
1	80	10	4 sets with 5s Rest in-between
2	40	10	4 sets with 5s Hold in-between

Technorati Tags: Shoulders, Weight Training

Leg Workout - Quadriceps (12/14/2007)

Leg Extensions

Set	Weight	Repetitions	Notes
1	30	15	Single Leg
2	135	15
3	195	12
4	225	12
5	280	12
6	295	12

Squats

Set	Weight	Repetitions	Notes
1	95	15
2	135	10
3	225	8
4	315	8
5	315	8

Lunges(Non-Stationary)

Set	Weight	Repetitions	Notes
1	30
2	80
3	80
4	80
5	80

 

Technorati Tags: Legs, Quadriceps