6-15-12

Routine B
Shoulders

Week 2

Shoulder press/warm3X 45, 75x2 working4X 115, reps 13/6, 12/6, 12/6, 12/6

1arm side laterals/working3X 20, reps 12,12,12
Rear DB raises/working3X 10 reps 15, 15,15

BB shrugs/working3X 155 reps 15,15,15
Palms facing Standing BB press/working3X 65 reps 18,17,17

Did rest pauses on shoulder press did 10mins incline walk pre
and 20 mins bike post with 5 interval sets mixed in

6-14-12

Bi's & tri's

Week 2

Seated BB curl/warm2X 45,65 working3X 95x2, 95/45 reps 13,13,12/12
Tri pushdown V bar/warm2X 80, 90 working3X 160x2, 160/80 reps 13,13,12/13

In curl/working3X 35 reps 13,12,12
Skull crushers/working3X 70 reps 12,12,14

Rope curl/working3X 60, reps 20,20,20
Rope ext/working3X 80, reps 20,20,20

did 12mins incline walk pre
Cardio interval sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1  on elliptical

Routine B
Quads & calfs

Week 2

Leg ext/warm3X 50, 60, 70 working3X 180, 200, 220 reps 15,15,15

Leg press/warm2X 90  working3X 180, reps 20,20,20
Squat/warm2X 95, 135 working3X 225, reps 10,10,10

1 Leg ext/working3X 40 reps 15,15,15
Split squat/working3X 70 reps 12,15,15

Donkeys/working5X 200, 220x4 reps 30,25,25,25,15

did 12mins incline walk pre

6-12-12

Routine B
Chest

Week 2

In BB press/warm4X 45, 95, 135x2  working4X 165, reps 10/5, 11/6, 11/6, 10/7

Slight Incline DB press/warm1X 45 working3X 80 reps 11,11,11
Flat DB fly/warm1X 25 working3X 35  reps 13,11,11

Un even push ups/working2X reps failure
Decline DB pullovers/working3X 70 reps 14,14,14

IN press did rest pauses legs up on all press work, did 10mins incline walk pre
did 10 intervals on bike post

6-11-12

Routine B
Back

Week 2

Lat pull down close/warm2X 80, 90 working3X 150, 160, 170  reps 15,15,12
Lat pull down wide underhand/warm2X 80, 90 working3X 130, 140x2 reps 15,13,10

Bent over row/warm2X 95, 135 working3X 185, 195, 205 reps 12,12,10
Bench row/warm1X 20 working3X 30  reps 15,15,15

Str arm pull down/working3X 50 reps 12,12,12
Seated rope row/working3X 60  reps 16,15,16


Did the pulldowns without any leg hold down did 10mins incline walk pre
did 10 intervals on bike post

Routine B
Shoulders

Week 1

Shoulder press/warm3X 45, 65, 85 working4X 115, reps 13/4, 12/5, 12/5, 12/6

1arm side laterals/working3X 20, reps 12,12,11
Rear DB raises/working3X 10 reps 12,12,11

BB shrugs/working3X 135, 155x2 reps 15,15,15
Palms facing Standing BB press/working3X 45, 65x2 reps 20,16,15



did 20mins bike pre 15 mins bike post

Routine A
Shoulders

Week 4

Shoulder press/warm3X 45, 65, 85 working4X 115, 125x3 reps 12/8, 11/7, 10/6, 10/6

BB front raise(ss)/warm1X 20 working3X 30 reps 14,12,12
DB shoulder press front(ss)/warm1X 20 working3X 30  reps 8,8,8

Side lateral up/downs/working3X 15, 20, 25 reps 5's

DB shrugs/warm1X 40 working3X 70  reps 12,12,12

On the press did in front first then rest pause and did behind head.
did 10mins incline walk pre 20mins bike post