tag:blogger.com,1999:blog-64888996589434104962011-04-21T12:36:07.570-07:00animalfarmhttp://www.blogger.com/profile/14915770047488187028noreply@blogger.comBlogger11100tag:blogger.com,1999:blog-6488899658943410496.post-53602659380372412612011-03-27T14:52:00.001-07:002011-03-27T14:52:41.418-07:00Monday - Shoulders:<br /><br />Dumbbell Presses - 4 sets 8 to 12 reps<br />Lateral Raises - 4 sets 8 to 12 reps<br />Front Dumbbell Raises - 4 sets 8 to 12 reps<br />Barbell Upright Rows - 4 sets 8 to 12 reps<br />Dumbbell Shrugs - 4 sets 8 to 10 reps<br /><br /><br /> Tuesday - Chest:<br /><br /><br />Barbell Bench Press - 4 sets 8 to 12 reps<br />Incline Dumbbell Press - 4 sets 8 to 12 reps<br />Decline Barbell Press - 4 sets 8 to 12 reps<br />Pec Deck Flies - 4 sets 8 to 12 reps<br />Cable Crossovers - 4 sets 8 to 12 reps<br /><br /><br /> Wednesday - Back:<br /><br /><br />Deadlifts - 4 sets 6 to 10 reps<br />Wide Grip Pull Downs - 4 sets 8 to 12 reps<br />Bent-Over Barbell Row - 4 sets 8 to 12 reps<br />Seated Rows - 4 sets 8 to 12 reps<br />Weighted Pull-Ups 4 sets 6 to 8 reps<br />Leg Curls - 4 sets 8 to 12 reps<br />Seated Calf Raises - 150 to 100 reps<br /><br /><br /><br /> Thursday - day off<br /><br /><br />One Arm Pull Downs - 4 sets 8 to 12 reps<br />Weighted Dips - 4 sets 8 to 10 reps<br />Close-Grip Bench-press - 4 sets 8 to 12 reps<br />Triceps Dumbbell Kickbacks - 4 sets 8 to 12 reps<br />Triceps Pushdown w/Rope Attachment - 4 sets 8 to 12 reps<br /><br /><br /><br /><br /> Friday - Biceps<br /><br />Barbell Curls - 4 sets 8 to 12 reps<br />Incline Dumbbell Curls - 4 sets 8 to 12 reps<br />Seated Machine Preacher Curls - 4 sets 8 to 12 reps<br /><br /><br />- Tricep<br /><br />One Arm Pull Downs - 4 sets 8 to 12 reps<br /> Close-Grip Bench-press - 4 sets 8 to 12 reps<br />Triceps Pushdown w/Rope Attachment - 4 sets 8 to 12 reps<br /><br /><br /><br /> Saturday - Legs:<br /><br /><br />Squats - 4 sets 8 to 12 reps<br />Leg Extensions - 4 sets 12 to 20 reps<br />Leg Presses - 4 sets 12 to 20 reps<br />Lunges - 4 sets 12 to 20 reps<br />Seated Calf Raises - 150 to 200 reps<br /><br /><br />Sunday - day off<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6488899658943410496-5360265938037241261?l=gympro.blogspot.com' alt='' /></div>animalfarmhttp://www.blogger.com/profile/14915770047488187028noreply@blogger.com0