Muscle Excersize Pounds
Lateral Deltoids Upright Row 95
Lateral Deltoids lateral Raises
Anterior lDeltoids Front Raises
Anterior Deltoids Shoulder Press 100
Posterior Deltoids Reverse Flys 135
Trapezius Shrugs 130
Forearms Reverse Ez Curls 50
Bicep Standing Curl 70
Bicep Ez-curl 75
Bicep Isolation Curl 40
Tricep Tricep Pulldown 130
Tricep Two armed Tricep Extenstion 50
Tricep Skull Crusher 60
Chest Flat 140
Chest Incline 100
Chest Decline 140
Chest Chest Press 110
Chest Flys 180
Lower Back Seated Cable Row 130
Upper Back Seated Incline Row 80
Latimuss Dorsi Lat Pull downs 150
Lower Back Dead Lift 155
Legs Squats 145
Legs Calf Extention 100
March 2nd March 9th
Weight 159.2 155
EZ CURL 65 70
DUMBELL TRICEP EXTENSION 40 45
SHOULDER PRESS 90 90
BENCH PRESS 135 135
SQUAT 135 135
LAT PULL DOWNS 135 150
SEATED ROW(back) 80 90
DEADLIFT
Dumbell/Weights
45 + 2 x 25 Week 1 DAY 1
20 Chest
25 Repeat Triceps
50
135 EVERYDAY Abs
2 x 65 20 x 2
20 x2
15 x 2 20 x 2
35
15+(2x25)+(2x2.5) Week 2 Day 1
40 Chest
Triceps
130
50
2 x 20
45 x 3
4 x 50
45 x 3
55 x 2
180/2 x 25
130
45 + 35 +5
150
2 x 45 + 2 x 10
3 x 45
2 x 45 + 10
EVERYDAY
April 6th April 13th
March 16th March 23rd March 30th
SICK
150 154 153
70 70 75
45 45 50
90 90 100
135 135 140
135 135 140
150 150 150
120 130 130
110 130 155
DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
Shoulders Back Legs Chest Shoulders
Bicep Triceps Biceps Triceps Biceps
Bicycle cruches
Sit ups
Crunches
Day 2 Day 3
Shoulders Legs
Back Biceps
April 20th April 27th May 4th May 11th May 18th
DAY 7 DAY 8
Back Legs
Triceps Biceps
May 25th CUT TIME
160
80
90
120
160
185
160
150
185