I Can Make You a Man

7/8/2012

Warm up

Squat
135x5
185x5
225x5
245x3
275x3
285x3

Reverse lunges
3x10 45 lbs

Good mornings
3x10 95 lbs

Ab circuit

what i thought of when i saw the title

test

7/11/2012

Warm up

Weighted dips
BWx10
25x7
35x5
50x5
60x3
65x3

Incline DB press
50x10
50x7

Cable rows
3x12 130 lbs

Rear delt flyes
3x8 15 lbs

Behind the back shrugs
3x10 185 lbs

BB curls
55x15
55x12
55x10

Barbell complex

7/13/2012

Warm up

Depth jumps
5x3

Step ups
3x10 40 lbs

Natural GHR
3x10 BW

Bent leg sit ups
2x25 BW
1x15 BW

7/15/2012

Warm up

Squat
135x10
185x5
225x5
275x3
285x3
300x3

Bench press
45x8
95x6
130x20
130x10
130x8

Reverse lunge
3x12 100 lbs

Chins
3x10 BW

Band pull-aparts
3x12

Good mornings
3x10 95 lbs

DB military press
4x12 20 lbs

Sit-ups
2x30

DB shrugs
3x10 80 lbs

Incline curls
3x10 25 lbs

Plate pinch
3xmax 50 lbs