Build: Chest/Tris Date

Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Chest Press 15 20 15 20 15 20
Dumbbell Chest Press 12 25 12 30 12 35
Dumbbell Chest Press 8 35 8 45 8
Dumbbell Chest Press 8 35 8 35 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Incline Dumbbell Fly 15 25 15 25 15 25
Incline Dumbbell Press 15 25 15 30 15 30
Incline Dumbbell Fly 12 30 12 30 15 30
Incline Dumbbell Press 12 30 12 35 7 30
Incline Dumbbell Fly 8 35 8 35 8 35
Incline Dumbbell Press 8 35 7 35 6 35
Incline Dumbbell Press 8 25 8 25 8 25
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Close Grip Press 15 20 15 25 15 25
Partial Chest Fly 15 20 15 25 15 25
Decline Push-Ups 15 6 7
Close Grip Press 12 25 12 30 12 30
Partial Chest Fly 12 25 12 30 9 30
Decline Push-Ups 12 6 5
Close Grip Press 8 35 8 35 8 35
Partial Chest Fly 8 30 8 30 7 30
Decline Push-Ups 8 4 4
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Triceps Extension 15 15 15 15 15 15
Triceps Extension 12 20 12 20 12
Triceps Extension 8 25 8 25 8
Triceps Extension 8 20 6 20 7
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Single Arm Kickback - Left 15 15 15 15 15 12.5
Single Arm Kickback - Right 15 15 15 15 15 12.5
Triceps Pushup 15 5 5
Single Arm Kickback - Left 12 15 12 15 12 15
Single Arm Kickback - Right 12 15 12 15 12 15
Triceps Pushup 12 5 5
Single Arm Kickback - Left 8 20 8 17.5 8 20
Single Arm Kickback - Left 8 10 8 10 8 15
Single Arm Kickback - Right 8 20 8 17.5 8 20
Single Arm Kickback - Right 8 10 8 10 8 15
Triceps Pushup 8 5 4
Super Set 60 Secs
Dips on Bench 19 21
Ins and Outs
8/6/2012 8/12/2012
Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight
Reps Weight Reps Weight Reps Weight Reps Weight
Build: Legs Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Sumo Squat 15 20 15 20 +10v 15 +16v?
Sumo Squat 12 35 15 35 +10v 12
Sumo Squat 8 45 8 45 +10v 8
Sumo Squat 8 35 8 35 +10v 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Alternating Lunge 15 20 15 20 +10v 15
Step-Up to Reverse Lunge - Right 15 20 15 20 +10v 15
Step-Up to Reverse Lunge - Left 15 20 15 20 +10v 15
Alternating Lunge 12 25 12 25 +10v 12
Step-Up to Reverse Lunge - Right 12 25 12 25 +10v 12
Step-Up to Reverse Lunge - Left 12 25 12 25 +10v 12
Alternating Lunge 8 30 8 30 +10v 8
Step-Up to Reverse Lunge - Right 8 30 8 30 +10v 8
Step-Up to Reverse Lunge - Left 8 30 8 30 +10v 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Parallel Squat 15 20 15 20 +10v 15
Bulgarian Squat - Left 15 20 15 20 +10v 15
Bulgarian Squat - Right 15 20 15 20 +10v 15
Straight Leg Deadlift - Right 15 20 15 20 15
Straight Leg Deadlift - Left 15 20 15 20 15
Parallel Squat 12 30 12 30 +10v 12
Bulgarian Squat - Left 12 30 12 30 +10v 12
Bulgarian Squat - Right 12 30 12 30 +10v 12
Straight Leg Deadlift - Right 12 30 12 30 12
Straight Leg Deadlift - Left 12 30 12 30 11
Parallel Squat 8 35 8 35 +10v 8
Bulgarian Squat - Left 8 35 8 35 +10v 8
Bulgarian Squat - Right 8 35 8 35 +10v 8
Straight Leg Deadlift - Right 8 25 8 30 8
Straight Leg Deadlift - Left 8 25 8 30 7
Giant Set 30 Secs
Single Leg Calf Raise - Left 25 30 +10v
Single Leg Calf Raise - Right 25 30 +10v
Seated Calf Raise 25 30
Ins and Outs +10V
Single Leg Calf Raise - Left 30 40 +10v
Single Leg Calf Raise - Right 30 40 +10v
Seated Calf Raise 30 40
Ins and Outs +10V
8/7/2012 8/13/2012
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Build: Back & Bis Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Deadlift 15 20 15 20 15
Deadlift 12 35 12 40 12
Deadlift 8 50 8 52.5 8
Deadlift 8 40 8 40 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Dumbbell Pull-Over 15 20 15 30 15
Pull-Up 10 10 10
Dumbbell Pull-Over 12 40 12 40 12
Pull-Up 10 1 bd 8.5 1 bd 8.5
Dumbbell Pull-Over 8 50 8 50 8
Pull-Up 10 3 bds 10 3 bds 10
Dumbbell Pull-Over 8 40 8 40 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
EZ Bar Row 15 20 15 20 15
One-Arm Row - Left 15 30 15 30 15
One-Arm Row - Right 15 30 15 30 15
Reverse Fly 15 10 15 10 15 8
EZ Bar Row 12 25 12 25 12
One-Arm Row - Left 12 35 12 35 12
One-Arm Row - Right 12 35 12 35 12
Reverse Fly 12 12.5 12 12.5 12 10
EZ Bar Row 8 35 8 30 8
One-Arm Row - Left 8 40 8 40 8
One-Arm Row - Right 8 40 8 40 8
Reverse Fly 8 12.5 8 12.5 8 12.5
Single Set 30 Secs
Close-Grip Chin-Up 3 bds 15 3 bds 13
Close-Grip Chin-Up 3 bds 9 3 bds 10
Close-Grip Chin-Up 3 bds 6 3 bds 9
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Seated Bicep Curl 15 15 15 15 15
Seated Bicep Curl 12 20 12 20 12
Seated Bicep Curl 8 25 8 25 8
Seated Bicep Curl 8 20 6 20 7
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
1,1,2 Hammer Curl 15 10 15 10 15
1,1,2 Hammer Curl 12 12.5 12 12.5 12
1,1,2 Hammer Curl 8 15 8 15 8
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight
Neutral EZ Bar Curl 15 10 15 10 15 10
Neutral EZ Bar Curl 12 15 12 15 12 15
Neutral EZ Bar Curl 8 20 8 20 8 20
Neutral EZ Bar Curl 8 15 8 15 8 15
Single Set 30 Secs
Airplane Cobra
Airplane Cobra
8/14/2012 8/8/2012
Build: Shoulders Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Shoulder Press 15 15 15 17.5 15 20
Shoulder Press 12 20 12 25 12
Shoulder Press 8 30 8 35 8
Shoulder Press 8 25 8 25 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Lateral Raise 15 10 15 10 15 10
Upright Row 15 20 15 20 15
Lateral Raise 12 15 12 15 12 12.5
Upright Row 12 25 12 25 12
Lateral Raise 8 17.5 8 15 8 15
Upright Row 8 30 8 25 8
Upright Row 8 20 8 20 8
Giant Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
EZ Bar Underhand Press 15 10 15 10 15 8
1,1,2 Front Raise 15 8 15 8 15
Rear Delt Raise 15 8 15 8 15
EZ Bar Underhand Press 12 15 11 15 12
1,1,2 Front Raise 12 10 12 10 12
Rear Delt Raise 12 10 12 10 12
EZ Bar Underhand Press 8 17.5 7 17.5 8
1,1,2 Front Raise 8 12.5 8 12.5 8
Rear Delt Raise 8 12.5 8 12.5 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Standing Dumbbell Shrug 15 30 15 35 15
Dumbbell Scap Trap 15 20 15 35 15
Standing Dumbbell Shrug 12 40 12 45 12
Dumbbell Scap Trap 12 40 12 45 12
Standing Dumbbell Shrug 8 50 8 52.5 8
Standing Dumbbell Shrug 8 50 8 52.5 8
Dumbbell Scap Trap 8 50 8 52.5 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Sagi Six-Way 12 5 12 8 12 8
Tuck & Roll 15 15 15
Sagi Six-Way 8 10 6 10 7 10
Tuck & Roll 15 15 15
8/9/2012 8/15/2012
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bulk Chest Date
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Fly 15
Incline Press 15
Incline Fly 12
Incline Press 12
Incline Fly 8
Incline Press 8
Incline Press 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Chest Press w/ Rotation 5
Chest Press w/ Rotation 5
Chest Press w/ Rotation 5
Chest Press w/ Rotation 5
Chest Press w/ Rotation 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Press 15
Incline Press 12
Incline Press 8
Incline Press 8
Incline Press 12
Incline Press 15
Combo Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Close Grip Press to Fly 15
Close Grip Press to Fly 12
Close Grip Press to Fly 8
Multi Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Decline Pushup 15
Cobra to Airplane 10
Decline Pushup 12
Russian Twist 30 sec
Decline Pushup 8
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Bulk Legs Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Front to Back Lunge 12/12
Front to Back Lunge 10/10
Front to Back Lunge 8/8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Squat 15
Squat 12
Squat 8
Squat 8
Squat 12
Squat 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Full to 1/2 Sumo Squat 5
Full to 1/2 Sumo Squat 5
Full to 1/2 Sumo Squat 5
Full to 1/2 Sumo Squat 5
Full to 1/2 Sumo Squat 5
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Split Squat with EZ Curl Bar 15
Split Squat with EZ Curl Bar 12
Split Squat with EZ Curl Bar 8
Split Squat with EZ Curl Bar 8
Split Squat with EZ Curl Bar 12
Split Squat with EZ Curl Bar 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Stiff Leg Deadlift 15.00
Alt Side Squat 10
Stiff Leg Deadlift 12.00
Alt Side Squat 10
Stiff Leg Deadlift 8.00
Alt Side Squat 10
Stiff Leg Deadlift 8.00
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Calf Raise 50
Beast Abs 30 sec
Calf Raise 50
Beast Abs 30 sec
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Bulk Back Date
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Dumbbell Pull-Over 15
Pull-Up 10
Dumbbell Pull-Over 12
Pull-Up 10
Dumbbell Pull-Over 8
Pull-Up 10
Dumbbell Pull-Over 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Reverse Grip Row 15
Reverse Grip Row 12
Reverse Grip Row 8
Reverse Grip Row 8
Reverse Grip Row 12
Reverse Grip Row 15
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
One Arm Row 5
One Arm Row 5
One Arm Row 5
One Arm Row 5
One Arm Row 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Deadlift 15
Deadlift 12
Deadlift 8
Deadlift 8
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Reverse Fly 15
Plank Rotation 30 sec
Reverse Fly 12
Plank Rotation 30 sec
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Bulk Arms Date
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Standing Curl 15
Standing Curl 12
Standing Curl 8
Standing Curl 8
Standing Curl 12
Standing Curl 15
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Triceps Extension 15
Triceps Extension 12
Triceps Extension 8
Triceps Extension 8
Force Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Wide EZ Bar Curl 5
Wide EZ Bar Curl 5
Wide EZ Bar Curl 5
Wide EZ Bar Curl 5
Wide EZ Bar Curl 5
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Skull Crusher 15
Skull Crusher 12
Skull Crusher 8
Skull Crusher 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Hammer Curl 15
Hammer Curl 12
Hammer Curl 8
Hammer Curl 8
Hammer Curl 12
Hammer Curl 15
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Triceps Kickback 15/15
Triceps Kickback 12/12
Triceps Kickback 8/8
Triceps Kickback 8/8
Triceps Kickback 12/12
Triceps Kickback 15/15
Triceps Kickback 15/15
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Weighted Crunch 30
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Bulk Shoulders Date
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Lateral Raise 15
Arnold Press 15
Lateral Raise 12
Arnold Press 12
Lateral Raise 8
Arnold Press 8
Arnold Press 8
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Upright Row 15
Upright Row 12
Upright Row 8
Upright Row 8
Upright Row 12
Upright Row 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Alt Front Raise 15
Plate Twist Twist 10
Alt Front Raise 12
Plate Twist Twist 10
Alt Front Raise 8
Plate Twist Twist 10
Progressive Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Reverse Fly 15
Reverse Fly 12
Reverse Fly 8
Reverse Fly 8
Reverse Fly 12
Reverse Fly 15
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Superman Stretch 10
Plank Twist Twist 30 sec
Superman Stretch 10
Plank Twist Twist 30 sec
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Weight Reps
Total Body Date
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pullup 15
Pushup 15
Squat 15
Crunch 15
Pullup 15
Pushup 15
Squat 15
Crunch 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Press 15
Bent Over Row 15
Alternating Reverse Lunge 15
Plank Twist-Twist 15
Incline Press 15
Bent Over Row 15
Alternating Reverse Lunge 15
Plank Twist-Twist 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
1,1,2 Military Press 15
Post Delt Raise 15/15
Straight Leg Deadlift 15
Russian Twist 15
1,1,2 Military Press 15
Post Delt Raise 15/15
Straight Leg Deadlift 15
Russian Twist 15
Circuit Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Bicep Curl Up Hammer Down 15
Triceps X/Kickback 15/15
Calf Raise Wt at Shoulder 15
Side Forearm Plank 15/15
Bicep Curl Up Hammer Down 15
Triceps X/Kickback 15/15
Calf Raise Wt at Shoulder 15
Side Forearm Plank 15/15
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tempo: Chest and Tris Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Chest Press 15
Chest Press 12
Chest Press 8
Figure 4 Crunch 10/10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Press 15
Incline Press 12
Incline Press 8
Cricket Crunch 10/10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Incline Fly 15
Incline Fly 12
Incline Fly 8
Plank Up Downs 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Skull Crusher 15
Skull Crusher 12
Skull Crusher 8
EZ Bar Crunch 10
Super Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Triceps Kickback 15/15
Dips 15
Triceps Kickback 12/12
Dips 12
Triceps Kickback 8/8
Dips 8
Plank Twist-Twist 10
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Tempo: Back and Bis Date
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pullover 15
Pullover 12
Pullover 8
Wide Plank In and Out 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Pull up 15
Pull up 12
Pull up 8
Hanging Circle 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Reverse Bent Over Row 15
Reverse Bent Over Row 12
Reverse Bent Over Row 8
Lat Oblique Twist 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
Preacher Curl 15
Preacher Curl 12
Preacher Curl 8
Hanging Curl 10
Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps
All Angle Bicep 15
All Angle Bicep 12
All Angle Bicep 8
Speed Mountain Climber 10
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight
Weight Reps Weight Reps Weight Reps Weight Reps Weight