Wed- Chest/Biceps
Bench Press
135X10
185X5
225x5
275X2
225X5
225X5
225x5
Incline Dumbbell Press
50x10
70X10
80X10
Cybex Curl
30X15
Barbell Curl
85x10
85X10
85X10
Cybex Curl
50X10
60X8
40X16
-Forgive me, father, for I have sinned. This is my first workout in a week and a half…
Friday- Back
Dumbbell Row
50X10
75X5
100X5
125X5
125X5
125X6
125X6
Wide Grip Pulldown
120X10
140X5
160X5
160X5
150X5
150X5
120X10
80X15
Straight Arm Pulldown
60X15
75X15
90X15
105X15
-did some jumping jacks between sets to burn off some energy…
Sunday- Triceps/Shoulders
Dips
BWX7
BWX7
BWX7
BWX7
DB Shoulder Press
40X12
60X12
75X10
75X10
75X10
Rope Pushdown
105X12
120X10
120X10
120X10
Cable Lateral Raises
20x10
30X10
35X10
-once again, jumping jacks between sets
Tuesday- Chest/Biceps
Bench Press
135X10
235X5
235X5
235X5
235X5
235X5
Cybex Chest Press
100X10
120X10
140X10
160X10
Barbell Curl
95X8
95X8
95X8
85x10
Dumbbell Curl
35X10
40X8
40X7
25X10
15-20 jumping jacks between sets
Thursday- Back
Dumbbell Row
50X10
75X5
100X5
125X6
125X6
125X6
125X6
Wide Grip Pulldown
100X10
130X5
160X5
160X5
160X5
160X5
160X5
120X10
Straight Arm Pulldown
90X10
120X10
135X10
135X6
-Jumping Jacks between all sets
Tuesday- Chest/Biceps
Bench Press
135X8
135X8
240X5
240X5
240X5
240X5
240X5
Dumbbell Flye
50X10
50x10
50X10
Reverse EZ Bar Curl
25X15
45X10
55X10
65X10
EZ Bar Curl
65X12
75X12
85X12
45X25
Jumping Jacks between most sets.
Thurs- Back
Wide-Grip Pulldown
50X15
100X10
150X3
160X6
160X6
160X5
160X5
160X5
120X10
DB Rows
75X10
100X8
100X8
Straight Arm Pulldown
90X12
105X12
120X10
125X10
Meh.