I am not able to complete all of the sets (the 4th set b/c I'm lifting as heaving as I can) When I complete the 4th set, I'll move up on weight.
***as the weight changes I'll try to get in here and adjust the post.
Monday CHEST
incline db press 4 sets of 15 reps @20#'s
flat db press 4 sets of 15 reps @ 20#'s
smith press 4 sets of 15 reps @ 20#'s
laying fly 4 sets of 15 reps @ 15#'s
cable crossovers 4 sets or 15 reps @ 20#'s
Tuesday BACK
asst. pullups 4 sets of 12 reps @ 80% of body weight
(2 wide grip 2 close grip)
lat pull downs 4 sets of 15 reps @ 60 #'s
compound row machine 4 sets of 15 reps @ 60 #'s
vert. rows 4 sets of 15 reps @ 35 #'s
1 arm db rows 4 sets or 15 reps @ 20#'s
hyper ext. 4 sets of 15 reps @ body wieght
Wed. SHOULDERS
warm up* side cable raises 2 sets of 20 reps at 10#'s
overhead db press 4 sets of 15 reps @ 15#'s
side lat raises 4 sets of 15 reps, machine 40#'s
front raises 4 stes of 15 reps @ 5#'s
smith shoulder press 4 sets of 15 reps @ 20#'s
up right rows, barbell 4 sets of 12-15 reps @ 25#'s
Thursday LEGS
warm up* leg ext. 2 x 12 90 #'s
leg sled 3 sets of 15 reps @ 100#'s
db lunges 3 sets or 15 reps @ 20#'s
Kickbacks 12-15 reps x 3 sets
leg curls 3 sets of 15 reps @ 30#'s
V squats 3 sets of 15 reps @ 45#'s or Deads 3x15 45 #s
calf raises 3 sets of each type 7-14 reps @ body weight
(feet straight, toes in heels out, heels out toes in)
Friday BI'S
standing alt. db curls 4 sets of 15 reps @ 12 #'s
seated curls 4 sets of 15 reps @ 12#'s
preacher curls 4 sets of 15 reps @ 30#'s
straight bar curls 4 sets of 15 reps @ 25#'s
cable curls 4 sets or 15 reps @ 20-30#'s
Friday TRI'S
over French press 4 sets of 15 reps @ 20 #'s
tri kick back 4 sets of 15 reps @ 12 #'s
asst. dips 4 sets of 15 reps @ 80% body weight
cable ext. 4 sets of 15 reps @ 35#'s
tri pull downs 4 sets of 15 reps @ 35#'s
ABS
3 times a week
trunk twist 2 sets of 25 reps
weighted crunches 2 sets of 25 reps
ball crunches 2 sets of 25 reps
side crunch 25 reps
***as the weight changes I'll try to get in here and adjust the post.
Monday CHEST
incline db press 4 sets of 15 reps @20#'s
flat db press 4 sets of 15 reps @ 20#'s
smith press 4 sets of 15 reps @ 20#'s
laying fly 4 sets of 15 reps @ 15#'s
cable crossovers 4 sets or 15 reps @ 20#'s
Tuesday BACK
asst. pullups 4 sets of 12 reps @ 80% of body weight
(2 wide grip 2 close grip)
lat pull downs 4 sets of 15 reps @ 60 #'s
compound row machine 4 sets of 15 reps @ 60 #'s
vert. rows 4 sets of 15 reps @ 35 #'s
1 arm db rows 4 sets or 15 reps @ 20#'s
hyper ext. 4 sets of 15 reps @ body wieght
Wed. SHOULDERS
warm up* side cable raises 2 sets of 20 reps at 10#'s
overhead db press 4 sets of 15 reps @ 15#'s
side lat raises 4 sets of 15 reps, machine 40#'s
front raises 4 stes of 15 reps @ 5#'s
smith shoulder press 4 sets of 15 reps @ 20#'s
up right rows, barbell 4 sets of 12-15 reps @ 25#'s
Thursday LEGS
warm up* leg ext. 2 x 12 90 #'s
leg sled 3 sets of 15 reps @ 100#'s
db lunges 3 sets or 15 reps @ 20#'s
Kickbacks 12-15 reps x 3 sets
leg curls 3 sets of 15 reps @ 30#'s
V squats 3 sets of 15 reps @ 45#'s or Deads 3x15 45 #s
calf raises 3 sets of each type 7-14 reps @ body weight
(feet straight, toes in heels out, heels out toes in)
Friday BI'S
standing alt. db curls 4 sets of 15 reps @ 12 #'s
seated curls 4 sets of 15 reps @ 12#'s
preacher curls 4 sets of 15 reps @ 30#'s
straight bar curls 4 sets of 15 reps @ 25#'s
cable curls 4 sets or 15 reps @ 20-30#'s
Friday TRI'S
over French press 4 sets of 15 reps @ 20 #'s
tri kick back 4 sets of 15 reps @ 12 #'s
asst. dips 4 sets of 15 reps @ 80% body weight
cable ext. 4 sets of 15 reps @ 35#'s
tri pull downs 4 sets of 15 reps @ 35#'s
ABS
3 times a week
trunk twist 2 sets of 25 reps
weighted crunches 2 sets of 25 reps
ball crunches 2 sets of 25 reps
side crunch 25 reps